Chickpea Pasta with Mushrooms & Kale

4.3
(12)
10 Reviews

Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.

By
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Chickpea Pasta with Mushrooms & Kale
Photo: Greg DuPree
Active Time:
30 mins
Total Time:
30 mins
Servings:
4
Nutrition Profile:
Nut-Free Dairy-Free Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian High-Protein Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts

Ingredients

  • 8 ounces chickpea rotini or penne (see Tip)

  • ¼ cup extra-virgin olive oil

  • 2 large cloves garlic, sliced

  • Pinch of crushed red pepper

  • 8 cups chopped kale

  • 8 ounces cremini mushrooms, quartered

  • ½ teaspoon dried thyme

  • ½ teaspoon salt

  • Grated Parmesan cheese for serving (optional)

Directions

  1. Cook pasta according to package directions. Reserve 1 cup of the cooking water, then drain.

  2. Meanwhile, heat oil in a large skillet over medium heat. Add garlic and crushed red pepper; cook, stirring once, until fragrant, about 1 minute. Add kale, mushrooms, thyme and salt; cook, stirring occasionally, until the vegetables are soft, about 5 minutes.

  3. Stir in the pasta and enough of the reserved water to coat; cook, stirring, until combined and hot, about 1 minute more. Serve topped with Parmesan, if desired.

Tip:

We chose chickpea pasta for this dish instead of whole-wheat because it's packed with tons of fiber, protein and nutrients—some brands provide more than 40% of your daily recommended fiber, plus 20 grams of protein per serving. Look for it with other gluten-free pastas.

Originally appeared: EatingWell Magazine, January/February 2022

Nutrition Facts (per serving)

340 Calories
18g Fat
38g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 340
% Daily Value *
Total Carbohydrate 38g 14%
Dietary Fiber 10g 36%
Total Sugars 7g
Protein 17g 34%
Total Fat 18g 23%
Saturated Fat 2g 10%
Sodium 366mg 16%
Potassium 717mg 15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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