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Red lentil chickpea fusilli Calories
Gluten-free legume pasta rich in plant protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Red lentil chickpea fusilli (56 g) has 196 calories. That works out to 350 calories per 100 g. It contains 31.9 g of carbs, 12.3 g of protein, 2 g of fat and 5.6 g of fiber. Its 159.6 µg of Folate covers 40% of the Daily Value. Its glycemic index is 44 (low), so it raises blood sugar slowly.
Red lentil chickpea fusilli Nutrition Facts
Selected: 1 serving (medium) · 56 g
196
KCAL / 56G
Carbs
31.9g
· 12% DV
Protein
12.3g
· 25% DV
Fat
2g
· 3% 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 66% · Protein 25% · Fat 9%
Red lentil chickpea fusilli nutrition facts table · 1 serving (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 6.72 mg | 0% |
| Total carbohydrate | 31.9 g | 12% |
| Fiber | 5.6 g | 20% |
| Protein | 12.3 g | 25% |
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 Serving of Red lentil chickpea fusilli?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 56 g | 196 kcal |
| 1 serving (small) | 40 g | 140 kcal |
| 1 serving (large) | 75 g | 263 kcal |
| 1 cup (medium) | 85 g | 298 kcal |
| 100 g | 100 g | 350 kcal |
| 1 cup (large) | 110 g | 385 kcal |
| 1 pack (whole) | 250 g | 875 kcal |
| 1 pack (whole) | 500 g | 1750 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Red lentil chickpea fusilli
How do you cook red lentil chickpea fusilli?
Cook red lentil chickpea fusilli in plenty of boiling water, following the package directions and tasting it near the end. Drain it as soon as it is tender, then toss it straight into the sauce; leaving it in hot water can make it too soft.
Does red lentil chickpea fusilli taste like regular pasta?
No, red lentil chickpea fusilli has a more noticeable earthy, bean-like flavor than wheat pasta. Its taste works especially well with bold tomato, garlic, pesto, or spiced sauces, while a very mild sauce may let the legume flavor stand out.
Why does red lentil chickpea fusilli turn mushy?
Red lentil chickpea fusilli can become mushy if it is overcooked, because its texture differs from wheat pasta. Start checking it before the package’s suggested time is up, and drain it promptly when it reaches the firmness you want.
What sauce goes best with red lentil chickpea fusilli?
Tomato sauce, pesto, garlic and olive oil, and creamy tahini-based sauces all pair well with red lentil chickpea fusilli. Its twists hold thicker sauces nicely, and assertive seasonings complement the pasta’s legume flavor.
Can you use red lentil chickpea fusilli in pasta salad?
Yes, red lentil chickpea fusilli works in cold pasta salad. Cook it until just firm, drain and cool it, then combine it with vegetables and dressing; keeping it slightly firm helps it hold its shape after chilling.
Why does red lentil chickpea fusilli make the cooking water foamy?
Some foaming or cloudy water is normal when cooking red lentil chickpea fusilli. Starch and proteins released from the legumes can create foam, so use a roomy pot and lower the heat if the water starts rising toward the rim.
Should you rinse red lentil chickpea fusilli after cooking?
Usually, no: don’t rinse red lentil chickpea fusilli if you are serving it hot with sauce. The surface starch helps sauce cling. Rinsing is useful when you want to cool it quickly for a cold salad.
Can red lentil chickpea fusilli replace wheat pasta in recipes?
Yes, red lentil chickpea fusilli can replace wheat pasta in many dishes, but it may cook and hold its shape differently. Check it early and pair it with a sauce that suits its stronger legume flavor rather than relying on an exact texture match.
Does red lentil chickpea fusilli keep you full longer than regular pasta?
It may, because red lentil chickpea fusilli provides protein and fiber that contribute to fullness. Serving it with vegetables and a satisfying sauce can make a more filling meal than eating the pasta by itself.
Can people with diabetes eat red lentil chickpea fusilli?
Many people with diabetes can include red lentil chickpea fusilli in a meal, but the portion and accompanying foods matter for blood glucose. If you use insulin or glucose-lowering medicine, ask your clinician how to fit it into your meal plan.
Red lentil chickpea fusilli Vitamins & Minerals
Vitamins
Folate
159.6µg · 40% DV
B1
0.24mg · 20% DV
Biotin
3.92µg · 13% DV
B6
0.21mg · 12% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.67mg · 29% DV
Phosphorus
196mg · 28% DV
Iron
2.86mg · 16% DV
Potassium ⭐
403mg · 12% DV
Sodium
6.72mg · 0% DV
Red lentil chickpea fusilli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red lentil chickpea fusilli
To burn the 196 calories in 1 serving (medium) (56 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 Red lentil chickpea fusilli?
Red lentil chickpea fusilli is a spiral-shaped pasta made from red lentil and chickpea ingredients rather than the usual wheat semolina. It cooks like other dried pasta, with a gently earthy, nutty flavour and a texture that can be firmer or more delicate than wheat fusilli. The spirals catch sauce well, so serve it with tomato sauce, roasted vegetables or pesto, just as you might other pasta in a weeknight meal.
As a legume-based pasta, it offers plant protein and fibre; a 100 g portion has 22 g of protein. It suits people looking for a gluten-free pasta option. Follow the packet’s cooking guidance and check the texture as it cooks, since legume pasta can behave differently from wheat pasta.
How Nutritious Is Red lentil chickpea fusilli?
Nutrient density
High
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
High
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 Red lentil chickpea fusilli 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 Red lentil chickpea fusilli Contain Allergens?
No known major allergens
Which Diets Is Red lentil chickpea fusilli Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Red lentil chickpea fusilli Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.