Simple Chickpea Pasta

Name: Simple Chickpea Pasta
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 2 servings
Ingredients: 6 oz chickpea pasta (any shape); 2 tbsp olive oil; 2 cloves garlic, minced; 1–2 cups vegetables (spinach, cherry tomatoes, zucchini, or broccoli all work well); Salt and pepper to taste; Optional: grated Parmesan or feta, red pepper flakes

An easy, high-protein chickpea pasta with garlic, olive oil and vegetables — about 18–22 grams of protein per serving without a large portion of meat.

2 servings
Prep 5 min
Cook 15 min
Ready in 20 min
About 20 g protein

A white bowl of rotini pasta with cherry tomatoes, broccoli, carrots, cucumber and black olives

High-protein and easy!

How Much Protein Is in Chickpea Pasta?

Most chickpea pastas provide 12–15 grams of protein per 2-ounce dry serving.

In this recipe (about 3 oz dry pasta per person), that's roughly 18–22 grams of protein per serving — more if you add cheese or a protein topping (chicken, salmon, tofu).

Why This Protein Matters (Especially Over 60)

Adequate protein is essential for:

Maintaining muscle mass (important for strength and balance)
Supporting bone health
Improving recovery from exercise
Stabilizing blood sugar, which can help energy and focus

Many older adults don't eat enough protein at meals — especially at lunch or dinner. Chickpea pasta makes it easier to get meaningful protein without needing a large portion of meat.

Bonus Benefits of Chickpea Pasta

Higher in fiber, which supports digestion and fullness
Slower digestion than refined pasta, for more stable energy
Naturally gluten-free (helpful for sensitive stomachs)

— Kristen

Ingredients

6 oz chickpea pasta (any shape)
2 tbsp olive oil
2 cloves garlic, minced
1–2 cups vegetables (spinach, cherry tomatoes, zucchini, or broccoli all work well)
Salt and pepper to taste
Optional: grated Parmesan or feta, red pepper flakes

Nutrition per serving

Calories: 430
Protein: 20 g

Serving: 1/2 of the recipe. Estimated from USDA values for the ingredients listed, so your numbers will vary with the brands you use.

Instructions

Cook chickpea pasta according to package directions. Drain and set aside.
While pasta cooks, warm olive oil in a pan over medium heat.
Add garlic and sauté for about 30 seconds (until fragrant, not browned).
Add vegetables and cook until just tender.
Toss cooked pasta into the pan, season with salt and pepper, and stir to combine.
Finish with cheese or red pepper flakes if desired.