Recipe description
October 5, 2026
Anti-Inflammatory Kale Chickpea Pasta
A hearty, fiber-rich pasta with kale and chickpeas for everyday gut-friendly eating.
Anti-Inflammatory
High Fiber
Legume Rich
84%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: egg, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, kale, and pasta.
- Includes plant variety from legumes, leafy greens, garlic, lemon, and spices.
- Balanced with plant protein, olive oil, and satisfying carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pasta
2
cup
Kale
4
cup
Chickpea
16
tablespoon
Oil, olive
2
tablespoon
Garlic
2
clove
Vegetable broth
1
cup
Red pepper
1
piece
Lemon juice
2
teaspoon
Cheese, parmesan
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Reserve 1/2 cup of pasta water before draining.
2
While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the sliced garlic and red pepper flakes and cook for 1-2 minutes until fragrant.
3
Add the chopped kale to the skillet and saute for 3-4 minutes until it begins to soften. Add a splash of vegetable broth if the pan gets dry.
4
Stir in the drained chickpeas and the remaining vegetable broth. Simmer for 3-4 minutes until the chickpeas are warmed through and slightly tender.
5
Add the drained pasta to the skillet along with a splash of the reserved pasta water. Toss well to combine, adding more pasta water if needed to create a light sauce.
6
Stir in the lemon juice, then season with salt and black pepper to taste.
7
Divide the pasta between two bowls, top with grated parmesan cheese, and serve warm.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
18 g
Protein
68 g
Carbohydrates
11 g
Fiber
6 g
Sugar
14 g
Fat
3 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this kale chickpea pasta make?
The recipe makes 2 servings.
Can I use whole-wheat or gluten-free pasta?
Yes. Use whole-wheat pasta for more fiber or a gluten-free variety if needed, and follow its package cooking instructions.
Can I use canned chickpeas?
Yes. Drain and rinse about 1 cup of canned chickpeas before adding them.
Can I make this recipe vegan?
Yes. Omit the Parmesan or replace it with a suitable plant-based alternative.
How can I adjust the spice level?
Use less red pepper for a milder dish or add more for extra heat.
What can I use instead of kale?
Spinach, chard, or another sturdy leafy green can be used. Add tender greens near the end of cooking.
How should I store leftovers?
Refrigerate leftovers in an airtight container and eat them within 2–3 days. Reheat thoroughly, adding a little broth or water if needed.
Is this recipe anti-inflammatory?
It is a plant-rich meal containing fiber and vegetables, but no single food or recipe can treat inflammation or replace medical advice.
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