Are Chickpea and Bean Pastas Good for You?

When Maya Vadiveloo’s 9-year-old decided to become a vegetarian, cooking dinner turned into a challenge.

Dr. Vadiveloo, an associate professor of nutrition at the University of Rhode Island, wanted to make sure her daughter had enough protein and other nutrients. Legumes — a category of vegetables rich in protein, vitamins and minerals — were an easy way to accomplish the goal.

She whipped up meals like sweet-and-sour tofu, black-bean tacos and tofu stir-fry. Her daughter, however, wasn’t always in the mood for tofu or beans.

Buttered pasta is one of her daughter’s favorites, Dr. Vadiveloo said, so she uses pasta made from chickpeas or lentils.

“I try not to trick her,” Dr. Vadiveloo explained, but like most 9-year-olds, her daughter doesn’t always realize that she’s eating legumes in another form.

Pastas made from lentils, chickpeas and beans are a smart way for children and adults alike to consume the nutrients they need. And nutrient-dense pasta is healthier than white pasta, which has little fiber or protein. But you might be wondering: How does a plate of legume pasta compare with the legumes themselves?

Here’s what to know, along with pasta recipes from New York Times Cooking.

Is legume pasta healthy?

You can’t go wrong eating foods like fruits, vegetables and whole grains to get your nutrients, said Emily Haller, a dietitian and lifestyle and culinary medicine program coordinator at Trinity Health in Ann Arbor, Mich.

Legume pastas, however, “are not growing off trees or bushes,” Ms. Haller said; they are inherently processed. But that doesn’t necessarily make them bad for you. Research comparing them with their whole-food counterparts is thin, but experts said they largely offer the same nutritional benefits.

Legumes are a major source of protein, a macronutrient the body needs for almost every essential function, including to fight infections and maintain strong muscles and bones. Some legume pastas contain more than 20 grams per serving.

Legumes, and the pastas made from them, offer other benefits, too. They are packed with micronutrients like iron, B vitamins and magnesium. Eating whole legumes is linked to a lower risk of conditions such as heart disease and colorectal cancer, said Dr. Linda Shiue, a chef and internal medicine physician at Kaiser Permanente in San Francisco.

They are also high in fiber, and diets high in fiber are linked to lower cholesterol, fewer spikes in blood sugar and regular bowel movements. The U.S. Department of Agriculture recommends that people consume 14 grams of fiber for every 1,000 calories eaten. Some fiber-rich legume pastas contain more than 11 grams per serving.

There are “pretty much only upsides” to eating legume pasta, Dr. Shiue said.

What’s the catch?

Many legume pastas are made with flour from just one ingredient, like chickpea or red lentil flour, which means they are minimally processed. Still, it’s worth checking the list of ingredients to know what you’re getting.

Some legume pastas contain tapioca, a thickening agent. They may also include xanthan gum, an emulsifier that is found in many ultraprocessed foods and is used to make the texture of legume pasta more appetizing, Dr. Vadiveloo said.

One recent study suggests that emulsifiers like xanthan gum may be associated with an increased risk of Type 2 diabetes. But the Food and Drug Administration considers xanthan gum a safe food additive under specific conditions. And in 2017, a European Food Safety Authority panel determined that xanthan gum was generally considered safe at the concentrations found in food.

Ultimately, experts say, the emerging evidence doesn’t yet warrant much concern. If it helps incorporate more fiber and plant-based protein into your diet, “I personally would feel relatively good about choosing a legume-based pasta, even if it had xanthan gum,” Dr. Vadiveloo said.

One consideration experts mentioned: Eating too much fiber too quickly may make you gassy or bloated, especially if you have gastrointestinal issues such as irritable bowel syndrome, Ms. Haller said.

To minimize symptoms, start with small portions of legumes or legume pasta once or twice a week, said Dr. Rani Polak, a part-time assistant professor of physical medicine at Harvard Medical School who studies home cooking and legume consumption. Raise the frequency to three or four times weekly as your body adjusts, he added.

And don’t forget to stay hydrated, Ms. Haller said. Otherwise, the additional fiber may make you constipated.

How do I make legume pasta tasty?

The texture of legume pasta doesn’t always mimic that of its wheat counterpart: It can feel tacky or mushy, experts said. To avoid this, follow the cooking instructions on the box carefully, Dr. Shiue said, or even undercook the pasta. Also, rinse the pasta in cold water right after boiling. “I find that really works with decreasing any gumminess,” she said.

Almost any sauce you pour over typical wheat pasta can also be enjoyed with a legume alternative. Here are some recipes from NYT Cooking to help you choose one.

Rosemary Chicken Ragù

The woodsy scent of rosemary pairs well with the earthiness of legume pasta, and a combination of tomato paste and crushed tomatoes gives this sauce extra depth. All those bold flavors come together in just 30 minutes.

Recipe: Rosemary Chicken Ragù

Midnight Pasta With Garlic, Anchovy,
Capers and Red Pepper

Using a handful of pantry items, this simple dinner featuring savory capers and anchovy tastes great with legume pasta. The ingredients pack such a punch that you don’t even need to top them with Parmesan, but it won’t hurt.

Recipe: Midnight Pasta With Garlic, Anchovy, Capers and Red Pepper

Pasta With Fresh Herbs, Lemon and Peas

Bright lemon highlights the bean overtones in legume pasta, and a generous handful of fresh herbs makes it taste even fresher.

Recipe: Pasta With Fresh Herbs, Lemon and Peas