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Chickpea Pasta & Vegetable Salad

Serves 4 (one-quarter of the batch)

24 min prep/cook

Ingredient allergen flags: Wheat; Other: Mustard

Check actual labels and cross-contact. Allergen guidance and swaps

Beans and pasta make a meatless lunch that travels well when kept cold.

AI-generated illustration of Chickpea Pasta & Vegetable Salad, showing the base recipe

Ingredients

  • 10 oz (280 g) dry pasta
  • 1 can chickpeas, drained/rinsed (255 g)
  • 1 large pepper (150 g), diced
  • 1 large carrot (80 g), grated
  • 2 Tbsp (27 g) olive oil
  • 2 Tbsp (30 g) lemon juice
  • 1 Tbsp (15 g) mustard

Method

  1. Cook pasta according to package, rinse under cold water and drain.
  2. Whisk oil, lemon and mustard. Toss with pasta, chickpeas, pepper and carrot. Season with salt and pepper to taste. Divide into four shallow containers and refrigerate promptly.

Allergy / dietary substitutions

Wheat: use labeled wheat-free pasta. Mustard: omit and add lemon to taste. Chickpea, lentil and other replacement pastas have their own ingredients to check.

Training-day additions

Add bread and a dairy or fortified soy drink.

Store / pack

Refrigerate promptly in shallow covered containers; use within 3 days. Pack cold with two ice sources. See kitchen safety on Keep good food safe.

Approximate nutrition / serving

430 kcal · Protein 14 g · Carbohydrate 72 g · Fat 10 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 10 oz (280 g) dry pasta — USDA SR Legacy FDC 169736; 280 edible g
  • 1 can chickpeas, drained/rinsed (255 g) — USDA SR Legacy FDC 173801; 255 edible g
  • 1 large pepper (150 g), diced — USDA SR Legacy FDC 170108; 150 edible g
  • 1 large carrot (80 g), grated — USDA SR Legacy FDC 170393; 80 edible g
  • 2 Tbsp (27 g) olive oil — USDA SR Legacy FDC 171413; 27 edible g
  • 2 Tbsp (30 g) lemon juice — USDA SR Legacy FDC 167747; 30 edible g
  • 1 Tbsp (15 g) mustard — USDA SR Legacy FDC 172234; 15 edible g
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