Project Description

Chickpea pasta has quickly become one of my favorites however I also like black bean and adzuki bean pasta!

One popular type of bean pasta, Banza, uses chickpeas in place of wheat. It has twice the protein and four times the fiber of regular pasta, with fewer carbs. It’s also gluten free—but it’s not always much lighter. A two-ounce serving of Banza is about 190 calories, while penne packs about 200.

Lets compare further…

2 oz of Banza Chickpea pasta has 190 cals, 3.5g fat, 32 carbs, 8g fiber, and 14g protein …so 24 net carbs. *The box says differently, but that is 3.5 oz… always have to check the serving size!

2 oz Barilla shells has 200 cals, 1g fat, 42 carbs, 2 fiber, and 1 protein… so less fiber and protein and more carbs.

Tuna, Capers & Chickpea Pasta Salad

Yield: 8 servings

Serving Size: ~1/2 cup


  1. 2 cups Chickpea Pasta, shells
  2. 1/2 cup Green Beans, chopped
  3. ½ pint Grape Tomatoes, halved
  4. 3 5 oz. can water packed Tuna, flaked
  5. 3 Tbsp. minced Red Onion or Shallot
  6. 3 Tbsp. Capers
  7. 2 cups spinach, chopped (optional)
  8. For the Vinaigrette:
  9. 2 tsp. Dijon Mustard
  10. 2 Tbsp. Red Wine Vinegar
  11. 1 Tbsp. Extra Virgin Olive Oil
  12. ¼ tsp. Kosher Salt


  1. Bring a large saucepan of salted water to a rolling boil and prepare an ice bath. Drop the beans in the boiling water until they turn bright green, 1-1/2 minutes, then remove with a large slotted spoon and immediately plunge into the ice bath. Allow the beans to cool completely, then remove, towel dry, and cut into bite-sized pieces.
  2. Meanwhile, return the water to a boil and cook the pasta according to package instructions. Be sure to stir the pot a few times so the pasta doesn't stick together. Drain the pasta very well and place in a large bowl.
  3. Combine the vinaigrette ingredients in a small jar and shake until well combined. Pour about half of the vinaigrette on the still warm pasta and toss to coat. Chill the pasta for 30 minutes or so before continuing.
  4. Add the sliced green beans, tomatoes, tuna, onion, and capers to the pasta. Toss with the remaining vinaigrette. Season with plenty of black pepper. The salad holds up well for a day or 2 and can be freshened up with a squeeze of lemon or a splash of vinegar before serving.
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