Legume pasta comes in the same form and shape as traditional pasta, but its main ingredient comes from a legume rather than grain.
The primary ingredient in most traditional pasta is semolina flour (made from wheat) or, less frequently, whole wheat flour.
In contrast, legume pasta products typically use flour from lentils, edamame, chickpea, or some bean variety.
Compared to grain flour, legume flour typically contains more protein and fiber.
For this reason, legume pasta is sometimes referred to as “protein pasta” due to its higher protein content (1).
Key Point: As its name suggests, legume pasta is made from legumes rather than grains. It typically contains a higher fiber and protein content than traditional pasta.
Types of Legume Pasta
Here are four common legume pasta varieties with their individual characteristics and nutritional properties.
For each pasta, nutritional data will show the basic nutrition profile. Additionally, we will display the vitamins and minerals in amounts higher than 10% of the recommended daily value.
The source of this nutritional data is the University of Minnesota’s respected NCC Food and Nutrient Database (2). Daily values have been calculated using the FDA’s recommended daily values (3).
Additionally, we will look at any relevant scientific research on each pasta and how to use them.
1) Black Bean Spaghetti
Black bean spaghetti is a black-colored spaghetti product made from black bean (black soybean) flour.
This spaghetti has a relatively mild flavor and relies on absorbing other flavors from a recipe.
However, the pasta is a little thicker and chewier than regular pasta.
Based on uncooked weight, a 2 oz (56-gram) serving of black bean spaghetti has the following nutritional values:
Calories: 180 kcal
Carbohydrates: 19.0 g
Fiber: 11.0 g
Sugars: 3.0 g
Fat: 3.0 g
Saturated: 0.50 g
Protein: 25.0 g
As shown here, black bean spaghetti is an excellent source of both fiber and protein; a 2 oz (56g) serving offers 11 grams and 25 grams, respectively.
Blackbean spaghetti also contains high amounts of the following vitamins and minerals:
Iron: 5.04 mg (28% DV)
Potassium: 1098 mg (23% DV)
Calcium: 110 mg (8% DV)
To learn more about blackbean pasta and its nutritional benefits, see this guide:
Lentil pasta may use flour made from red, yellow, or green lentils, but red lentil pasta is more common.
Red lentil pasta has a texture that is a bit thicker and firmer than traditional pasta (and many legumes pasta varieties too).
While it is not as soft, red lentil pasta does have a relatively mild flavor with nutty, earthy tones.
A 140-gram cup serving of cooked lentil pasta provides the following nutritional properties:
Calories: 169 kcal
Carbohydrates: 28.54 g
Fiber: 5.35 g
Sugars: 2.70 g
Fat: 0.48 g
Saturated: 0.07 g
Protein: 14.03 g
As the nutritional values show, red lentil pasta doesn’t contain as much protein as some of the other legume pasta varieties. However, it is a good source of protein, with more than 14 grams per serving.
Red lentil pasta also provides good levels of the following vitamins and minerals:
Key Point: Legume pasta offers more nutrients for fewer calories than traditional wheat pasta.
How To Choose a Good Legume Pasta
For anyone wishing to try legume pasta, the best bet is to experiment with the options available to find the one you most enjoy.
There are different legume varieties and brands, and all of them will slightly differ in taste.
However, it is vital to note that not all legume pasta options are nutritionally equal. For example, some products contain some form of legume flour mixed in with regular wheat flour.
For this reason, it is essential to check the ingredients label and ensure a red lentil flour is ‘100% red lentil flour,’ for example.
How To Make Legume Pasta
Most legume pasta products will be in dried form.
Cooking them is like cooking any dried pasta; bring them to a boil in a pan and then simmer them for 5-10 minutes until they reach the desired consistency.
Cooking instructions may differ slightly depending on the product, so check the label for the most accurate instructions.
Once ready, you can add pasta sauce to them and mix them with the rest of the recipe.
Common Questions
For further information, here are the answers to some common questions about different types of legume pasta.
Is legume pasta gluten-free?
It will be if it contains only legumes. For instance, 100% legume pasta will not contain gluten, but some pasta products use mixed legume and grain flour in their ingredients. Check the ingredients label carefully to ensure the product doesn’t include wheat flour or other grain products.
Does legume pasta taste like regular pasta?
The eating experience of legume pasta and traditional pasta is not entirely different. However, legume pasta varieties tend to have a firmer and chewier texture and are not as mild in flavor. In this context, legume pasta tastes closer to whole wheat pasta than regular (white) pasta.
Can you eat legume pasta every day?
There are no significant reasons why someone shouldn’t consume legume pasta daily if they choose to. As a straight swap for regular pasta, it is a simple way to increase the nutrient content of a diet.
What type of legume pasta has the most protein?
Out of the commonly available legume pasta varieties, black bean pasta and edamame pasta tend to offer the most protein.
Is legume pasta good for weight loss?
Legume pasta will have no unique effect on weight loss, and the overall diet (and lifestyle) matters most. It is possible that the higher fiber and protein content could increase satiety levels and thus lower appetite and subsequent food intake. However, there is currently no research in this area.
Final Thoughts
It is now easy to find varieties of legume pasta on store shelves.
As a simple swap for traditional pasta, these products can improve the nutritional value of a meal.
Among the beneficial characteristics of legume pasta, the products are a straightforward way to increase protein and fiber intake.
Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.
