Why Is Chickpea Pasta Considered Nutrient-Rich?
Chickpea pasta has been a recent addition or a food crossover in the commercial markets that is often recommended by some nutritionists to be a great alternative to commercial noodles and pasta. However, the question is if it has any health benefits and if it can be used as a substitute for traditional wheat-based noodles or pasta.
The chickpea commercial pasta incorporates the grounded chickpeas in the paste form and also combines some amounts of tapioca and pea protein as a binder to give it the needed consistency. Chickpea pasta would not perhaps have the rich nutrient profile that is associated with wheat, but the benefit is that it does not have the counterproductive effects associated with commercial noodles or pasta either. Also, for many people, after cooking it tastes almost exactly like traditional pasta or noodles.
What Is the Nutritional Content of Chickpea Pasta?
The following nutrition information has been enlisted for the chickpea penne pasta as provided by the United States Department of Agriculture (USDA). The nutrients that one is likely to derive from a two-ounce serving of pasta:
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Sodium: 2.1 ounces.
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Carbohydrates: 1.12 ounces.
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Fiber: 0.1 ounces.
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Sugars: 0.2 ounces.
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Protein: 0.5 ounces.
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Fat: 0.12 ounces.
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Total Calories: 190 kilocalories.
Carbohydrates make up for almost 60 percent of the calories present in chickpea pasta which is certainly not any empty carbohydrates (carbs) like one finds in commercial instant noodles or pasta. The starch in chickpeas would prove in this preparation as a complex carbohydrate content rather than a simple one present in commercial pasta or noodles. The advantage of consuming complex carbohydrates is that they can fuel energy for a longer duration while keeping an individual satiated and hunger-free for that period.
A two-ounce serving of pasta would yield a person almost 0.1 essential ounces of fiber which is most certainly preferred over the commercial preparations that are loaded in empty calories.
The remaining carbohydrates that one would be gaining from this chickpea pasta come only from smaller amounts of naturally occurring sugars. A person can see that a whopping 0.5 ounces of protein is derived just by consuming a single serving or two ounces, which shows that the chickpea pasta recipe can prove as a rich source of macronutrients. Also, chickpea pasta contains nearly double the protein one gets from refined wheat pasta or noodles in commercial markets. Additionally, the nutritional content of protein is also at a higher end in comparison, that is around 0.5 ounces versus 0.2 ounces in wheat noodles. In terms of fiber as well, one would be gaining an additional 0.07 ounces from traditional noodles or pasta. Therefore, individuals looking forward to healthy weight loss can also try bean-based noodles, which can be ideal for cutting all the extra carbohydrates.
In comparison to the commercial white pasta that contains 1.2 ounces of carbohydrates, chickpea pasta yields approximately 1.12 ounces. Chickpea penne pasta further contains good amounts of micronutrients as well. They can contribute up to 30 percent of the daily recommended value for iron, potassium, magnesium, and phosphorus, all of which are essential micronutrients responsible for different bodily functions and boosting bone, red blood cell, and immune cell health.
What Are the Benefits of Chickpea Pasta?
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Serves as a Possible Allergy-Friendly Wheat Alternative: Chickpea penne pasta would be a great alternative or substitute for those individuals who are sensitive to wheat foods or who have had an allergy to wheat, gluten, eggs, or soy-based recipes. As per the current market research by nutrition experts, chickpea pasta is considered by nutrition experts to be best suited for individuals (hypoallergenic or slightly allergic) with allergies or sensitization to wheat, soy, egg, or gluten-containing foods.
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Boosts Muscle Strength: Chickpea pasta has a nutrient-dense composition with nearly 0.5 ounces of protein that can contribute to 25 percent of the daily value of protein needed for body muscle synthesis. Nutritionists recommend that one derives enough dietary protein from either plant or dairy sources daily to boost their daily muscular activity and strength. Further, in building muscle, wound healing, and functioning of several important enzymes and hormones, that are the essential chemical messengers, a healthy protein metabolism is the need by the body every day.
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Improved Digestibility: With almost 0.1 ounces of fiber per single serving, chickpea pasta also contributes to improved digestion and a much healthier gut microbiome.
What Are the Different Varieties, Cooking Methods, and Flavors of Chickpea Pasta?
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An individual can find chickpea pasta in different forms commercially, like spaghetti, penne, elbows, rotini, or shells. One must follow the manufacturer's instructions on the back label of the chickpea pasta as different versions may have slightly varied cooking details.
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One may also notice the probability that the chickpea pasta tends to get gummy or rather give a lot of foam while a person keeps boiling it for a longer time. This is nothing to worry about as the foam prevents pasta from getting saggy. One can just try putting in some extra water in the pasta while boiling. A person can also try presoaking the pasta in lukewarm water for a while to prevent the gummy texture. Alternatively, one can try cooking the pasta on low heat or bring it to a boil by adding a bit of oil that they use. A person can even choose to simply scrape off this foam from the top layers as they cook.
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Many people like the chickpea pasta for its nutty and earthy flavors, so they can try experimenting by combining the pasta with complementary vegetables like winter squash, and seeds like walnuts or pair it preferably with creamy sauce.
Conclusion
Chickpeas are quite high in both macronutrients and fiber. Hence, this balance of protein and fiber would ring in as a healthy alternative for individuals opting for it in place of dishes like spaghetti, penne, or lasagna. The added benefit of chickpea pasta is that it tastes almost the same way as traditional pasta and hence, would be a healthier substitute as a whole for commercial instant noodles or pasta.
