Creamy whole wheat pasta and beans is a simple recipe and a classic of humble tradition.
A pinch of red chili makes it even tastier.
As for the beans, I prepare several portions to have a small and practical stock in the freezer: cooking fresh beans in a pressure cooker basic recipe.
This way, just defrost them in time and in a few minutes, the pasta will be ready avoiding the use of canned legumes.
If you have doubts about the quantities to prepare, I have noted the weight changes of the legumes from raw to cooked.
As for the preparation time, consider:
• 12-24 hours of soaking if you use dried beans instead of fresh beans;
• 30 minutes for cooking the beans in a pressure cooker;
• 10 minutes for cooking the pasta.
If you use pre-cooked beans, only calculate the pasta cooking time.
In the case of soupy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately and then rinse it and add it to the prepared soupy sauce separately; this way the starch released by the pasta in the cooking water is eliminated.
- Difficulty: Easy
- Cost: Inexpensive
- Portions: 2
- Cooking methods: Boiling, Stovetop
- Cuisine: Italian
Ingredients
- 4.2 oz whole wheat spaghetti (broken)
- pre-cooked beans (for 2 people)
- 3.5 oz water (if the beans are dry)
- 1 vegetable bouillon cube (homemade)
- to taste tomato sauce (homemade)
- to taste water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch red chili (coarsely chopped)
Tools
- 1 Immersion Blender
Preparation
Prepare the beans following the procedure described in cooking beans [basic recipe] with a pressure cooker or, if you already have them ready in the freezer, defrost a double portion.
Pour the beans into a pot, if they are dry add 100 ml of water and bring to a boil.
With the heat off, add:
• a vegetable bouillon cube and blend with a silicone spatula until dissolved among the beans;
• a few tablespoons of tomato sauce [amount to taste].Blend with an immersion blender to make the beans creamy.
Add more water as needed [I added another 100 ml] to achieve the desired consistency, whether more soupy or creamy, stirring until boiling.
Adjust the salt.In another pot, cook the pasta and drain it.
In the case of soupy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately and then rinse it and add it to the prepared soupy sauce separately; this way the starch released by the pasta in the cooking water is eliminated.
Pour the pasta into the pot with the beans and mix.Plate.
Grind the pepper.
Drizzle with raw olive oil.
Add a pinch of coarsely chopped red chili.Your creamy whole wheat pasta and beans is ready.
Enjoy your meal!
The combination with pasta, rice, or other cereals allows for better absorption of the proteins in legumes.
The cereals in these dishes, in fact, compensate for the amino acids missing in legumes, allowing for a complete amino acid pool.
Choose preferably whole grains.
For more information: how to combine legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all the nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your diet plan.
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