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Lentil Quinoa Pasta with Béchamel Sauce Calories
Vegetarian pasta with protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lentil Quinoa Pasta with Béchamel Sauce (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 39.8 g of carbs, 11.3 g of protein, 8.5 g of fat and 5.6 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Lentil Quinoa Pasta with Béchamel Sauce Nutrition Facts
Selected: 1 cup (medium) · 180 g
277
KCAL / 180G
Carbs
39.8g
· 14% DV
Protein
11.3g
· 23% DV
Fat
8.5g
· 11% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 16% · Fat 27%
Lentil Quinoa Pasta with Béchamel Sauce nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 4.41 g | 22% |
| Trans fat | 0.14 g | |
| Sodium | 477 mg | 21% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 5.6 g | 20% |
| Protein | 11.3 g | 23% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Lentil Quinoa Pasta with Béchamel Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 277 kcal |
| 1 piece (mini) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 cup (small) | 120 g | 185 kcal |
| 1 serving (small) | 150 g | 231 kcal |
| 1 serving (large) | 250 g | 385 kcal |
| 1.5 cup (large) | 270 g | 416 kcal |
| 1 pack (large) | 350 g | 539 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Lentil Quinoa Pasta with Béchamel Sauce
What is Lentil Quinoa Pasta with Béchamel Sauce?
Lentil Quinoa Pasta with Béchamel Sauce is a pasta dish made with lentil-and-quinoa pasta coated in béchamel, a creamy white sauce. Recipes may add cheese, vegetables or seasonings, and some versions are baked until golden.
How do you make Lentil Quinoa Pasta with Béchamel Sauce?
Cook and drain the lentil quinoa pasta according to its package directions, then combine it with béchamel sauce. Serve it straight from the stovetop or transfer it to a baking dish and bake until the top is lightly browned.
Does Lentil Quinoa Pasta with Béchamel Sauce need to be baked?
No, Lentil Quinoa Pasta with Béchamel Sauce does not have to be baked. Baking is an optional finishing step that browns a cheese topping and helps the sauce meld with the pasta; the stovetop version can be served as soon as it is combined.
What pasta shape works best for Lentil Quinoa Pasta with Béchamel Sauce?
Short shapes such as penne, fusilli or shells work well in Lentil Quinoa Pasta with Béchamel Sauce because they hold the creamy sauce. Check the package for cooking time, since lentil-and-quinoa pasta may soften differently from conventional wheat pasta.
How do you stop Lentil Quinoa Pasta with Béchamel Sauce from drying out?
Keep the béchamel slightly loose before mixing it into Lentil Quinoa Pasta with Béchamel Sauce, because it thickens as it cools and bakes. If reheating leftovers, stir in a splash of milk to loosen the sauce.
Can you use store-bought béchamel for Lentil Quinoa Pasta with Béchamel Sauce?
Yes, store-bought béchamel works in Lentil Quinoa Pasta with Béchamel Sauce and saves preparation time. Warm it gently and taste it before seasoning the dish, since prepared sauces can already contain salt or other seasonings.
What should you serve with Lentil Quinoa Pasta with Béchamel Sauce?
A crisp green salad or roasted vegetables pair well with Lentil Quinoa Pasta with Béchamel Sauce. Their fresh, lighter flavors balance the creamy sauce, while a simple tomato or lemon-dressed salad makes an easy side.
Can you make Lentil Quinoa Pasta with Béchamel Sauce ahead of time?
Yes, you can assemble Lentil Quinoa Pasta with Béchamel Sauce ahead and refrigerate it before baking. Keep it covered, then check the sauce before cooking; if it has become very thick, stir in a little milk.
How long do leftovers of Lentil Quinoa Pasta with Béchamel Sauce last?
Leftovers of Lentil Quinoa Pasta with Béchamel Sauce keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after serving, and reheat until steaming hot, adding a little milk if the sauce has tightened.
Can you freeze Lentil Quinoa Pasta with Béchamel Sauce?
Yes, Lentil Quinoa Pasta with Béchamel Sauce can be frozen in an airtight, freezer-safe container. The béchamel may separate or turn grainy after thawing, so reheat it gently and stir well to bring the sauce back together.
Lentil Quinoa Pasta with Béchamel Sauce Vitamins & Minerals
Vitamins
B2
0.22mg · 17% DV
B1
0.2mg · 17% DV
Folate
55.8µg · 14% DV
B12
0.32µg · 13% DV
Minerals
Manganese
0.76mg · 33% DV
Phosphorus
227mg · 32% DV
Copper
0.29mg · 32% DV
Selenium
15µg · 27% DV
Sodium
477mg · 21% DV
Potassium ⭐
320mg · 9% DV
Lentil Quinoa Pasta with Béchamel Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil Quinoa Pasta with Béchamel Sauce
To burn the 277 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lentil Quinoa Pasta with Béchamel Sauce?
Lentil quinoa pasta with béchamel sauce combines pasta made with lentils and quinoa with a creamy white sauce of the kind used in baked pasta dishes. It is a contemporary combination rather than a dish tied to one particular regional tradition, and can be finished in the oven or served straight from the pan.
The sauce gives the pasta a smooth, mellow richness, while the lentil-and-quinoa base brings a slightly heartier bite. Serve it warm as a main course with a crisp salad or roasted vegetables; a smaller portion also works as part of a shared meal. It provides 6.3 g of protein and 3.1 g of fibre per 100 g, giving it more substance than a simple pasta dish. For a lighter plate, use a thinner layer of béchamel and add extra vegetables.
How Nutritious Is Lentil Quinoa Pasta with Béchamel Sauce?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Lentil Quinoa Pasta with Béchamel Sauce Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Lentil Quinoa Pasta with Béchamel Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Lentil Quinoa Pasta with Béchamel Sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lentil Quinoa Pasta with Béchamel Sauce Fat Profile
SATURATED
4.41g
MONOUNSATURATED
2.02g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.