Recipe description
June 11, 2026
Quinoa Pasta with Tomato Chickpea Sauce
Fiber-rich quinoa pasta with tomato-chickpea sauce for gentle digestion.
Plant Based
Vegan
Vegetarian
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from legumes, whole grains, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow 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
Quinoa
200
gram
Chickpea
200
gram
Tomato sauce
150
ml
Oil, olive
2
tablespoon
Garlic
2
clove
Onion, green
1
piece
Basil
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Cook the quinoa pasta according to the package instructions until al dente.
2
In a pan, heat olive oil over medium heat and sauté the chopped onion until translucent.
3
Add minced garlic and cook for another minute until fragrant.
4
Stir in the chickpeas and tomato sauce, then season with basil, salt, and black pepper. Simmer for 5-7 minutes.
5
Serve the sauce over the cooked quinoa pasta, garnishing with fresh basil if desired.
Nutrition
450 kcal
Calories
16 g
Protein
62 g
Carbohydrates
11 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients in this dish?
Quinoa pasta with a tomato-chickpea sauce, plus olive oil, garlic, onion, and herbs; greens are optional.
Is this gluten-free and vegan?
Yes—naturally gluten-free if you use gluten-free labeled quinoa pasta; it’s plant-based and vegan.
How long does it take to make?
About 20–30 minutes from start to finish.
How can I cook quinoa pasta so it doesn’t get mushy?
Cook to al dente following the package, drain well, and avoid overcooking.
Can I customize it with greens or herbs?
Yes—stir in spinach, kale, arugula, or fresh herbs toward the end for color and extra fiber.
How can I boost protein or fiber?
Use higher-fiber pasta or add more chickpeas; you can add lentils or other beans and extra vegetables.
How should I store leftovers?
Cool, then refrigerate in an airtight container; best within 3–4 days.
Are there common allergens to watch for?
Gluten can be an issue in some products; chickpeas can cause allergies in some people—check labels and use substitutes if needed.
Can I freeze or make this ahead?
Leftovers can be frozen and reheated; or make the sauce ahead and assemble later.
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