Combien de calories contient Pasta with Chickpeas, Tomato, and Spinach ?

Une portion apporte 395 kcal. La recette donne 4 portions (4-ounce chacune).

Combien de protéines contient Pasta with Chickpeas, Tomato, and Spinach ?

19 g de protéines par portion, avec 68 g de glucides et 8 g de lipides.

De quoi ai-je besoin pour préparer Pasta with Chickpeas, Tomato, and Spinach ?

12 ingrédients : 1 small yellow onion (peeled and chopped into 1/4 pieces), 8 ounces medium-size whole-wheat pasta (such as rotini or shells), 1 tablespoon vegetable oil, 2 cloves garlic (peeled and minced), 2 carrots (scrubbed and diced into 1/4-inch pieces) et 1 celery stalk (diced into 1/4-1/2-inch pieces) ….

Pasta with Chickpeas, Tomato, and Spinach

Name: Pasta with Chickpeas, Tomato, and Spinach
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Yield: 4 servings
Ingredients: 1 small yellow onion (peeled and chopped into 1/4 pieces); 8 ounces medium-size whole-wheat pasta (such as rotini or shells); 1 tablespoon vegetable oil; 2 cloves garlic (peeled and minced); 2 carrots (scrubbed and diced into 1/4-inch pieces); 1 celery stalk (diced into 1/4-1/2-inch pieces); 1/2 teaspoon dried rosemary; 1 can 16-ounce low sodium chickpeas (drained and rinsed with cold water); 1 can 14.5-ounce low-sodium diced tomatoes (including the liquid); 2 cups spinach (washed and chopped); 1/2 teaspoon chopped red pepper flakes (optional); 1/4 cup grated Parmesan cheese

Cette recette est en anglais. Les valeurs nutritionnelles et les questions sont traduites.

Chickpeas, tomatoes, spinach, and a hint of rosemary make this delicious pasta dish. Served warm with a sprinkle of Parmesan, this quick and easy recipe make.

395kcal par portion

19 gprotéines

68 gglucides

8 glipides

4portions (4-ounce)

Préparation : 20 min · Cuisson : 60 min

Ingrédients

1 small yellow onion (peeled and chopped into 1/4 pieces) valeurs nutritionnelles
8 ounces medium-size whole-wheat pasta (such as rotini or shells) valeurs nutritionnelles
1 tablespoon vegetable oil valeurs nutritionnelles
2 cloves garlic (peeled and minced) valeurs nutritionnelles
2 carrots (scrubbed and diced into 1/4-inch pieces) valeurs nutritionnelles
1 celery stalk (diced into 1/4-1/2-inch pieces) valeurs nutritionnelles
1/2 teaspoon dried rosemary valeurs nutritionnelles
1 can 16-ounce low sodium chickpeas (drained and rinsed with cold water) valeurs nutritionnelles
1 can 14.5-ounce low-sodium diced tomatoes (including the liquid) valeurs nutritionnelles
2 cups spinach (washed and chopped) valeurs nutritionnelles
1/2 teaspoon chopped red pepper flakes (optional)
1/4 cup grated Parmesan cheese valeurs nutritionnelles

Les liens « valeurs nutritionnelles » mènent à l'aliment générique le plus proche sur FoodFactly, pour 100 g.

Valeurs nutritionnelles par portion

Nutriment	Par portion	% DV
Calories	395 kcal
Lipides totaux	8 g	10 %
Acides gras saturés	2 g	10 %
Cholestérol	4 mg	1 %
Sodium	303 mg	13 %
Glucides totaux	68 g	25 %
Fibres alimentaires	13 g	46 %
Sucres totaux	9 g
Sucres ajoutés	0 g	0 %
Protéines	19 g	38 %
Vitamine D	0 µg	0 %
Calcium	218 mg	17 %
Fer	5 mg	28 %
Potassium	849 mg	18 %

Analyse nutritionnelle par portion publiée par l'USDA avec la recette. % VQ : pourcentage de la valeur quotidienne de la FDA pour les adultes.

Groupes d'aliments MyPlate par portion

Grains: 2 ounces
Vegetables: 2 cups

Préparation

To cook the pasta, fill the pot halfway with water. Bring it to a boil over high heat. When the water is boiling, add the pasta and cook until just tender, about 12 minutes. Just before draining, reserve 1 1/2 cups of the pasta water. Drain the pasta and set aside.
While the pasta is cooking, cook the sauce: Put the skillet on the stove over medium-low heat and when it is hot, add the oil. Add the garlic, onion, carrots, celery, and rosemary and cook until the garlic is golden, about 15 minutes.
Add the chickpeas and using the fork, lightly mash half of them. Add the reserved pasta water and tomatoes and cook 10 minutes.
Add the pasta and spinach to the skillet mixture and cook until the spinach is tender and most of the liquid has been absorbed by the pasta, about 10 minutes. Add the red pepper flakes, if desired.
Mix well and serve immediately, garnished with Parmesan cheese.

Remarques

Kale can be used instead of spinach. Learn more about: Onions Garlic Carrots Celery Herbs Tomatoes Spinach

Source

USDA Center for Nutrition Policy and Promotion

Publiée sur USDA MyPlate Kitchen (www.myplate.gov/recipes/pasta-chickpeas-tomato-and-spinach, fermé par l'USDA en janvier 2026 ; copie archivée). Une œuvre du gouvernement fédéral des États-Unis, dans le domaine public.

Informations nutritionnelles générales, pas un avis médical.