LEGUME PASTA light recipe
If you haven’t tried legume pasta yet, it’s completely gluten-free and is made from flour of dried, ground legumes.
It definitely differs from wheat pasta in flavor and texture, but it’s still delicious. Nowadays the market offers a wide range: mixed legumes, chickpeas, beans, lentils, or peas.
Suitable for those who need a gluten-free or low glycemic diet; given its high protein content and total absence of cereals it is perfect for those following a LOW-CALORIE diet.
It normally cooks very quickly (4 to 6 minutes maximum), holds up well to cooking and pairs very well with vegetable-based sauces.
I bought my first pack out of curiosity and I ended up falling in love with it.
The idea of eating a huge plate of “pasta” without feeling too guilty is everyone’s dream.
So if you have your first pack of legume pasta at home and don’t know how to use it, here’s a recipe that will win you over for its flavor and especially for the creaminess of the sauce that coats every single bite.
It’s a zucchini and shrimp pasta, spiced and tasty thanks to the curry, very easy to prepare.
One of those first courses so easy to make that anyone can prepare it even when they don’t have much time to dedicate to cooking.
Lightness and flavor come together in this dish and the sauce maintains a good balance between the sweet taste of the shrimp and the stronger, spicier curry.
LEGUME PASTA light recipe
- Cuisine: Italian
- Energy 408.98 (Kcal)
- Carbohydrates 44.26 (g) of which sugars 3.84 (g)
- Proteins 28.84 (g)
- Fat 11.21 (g) of which saturated 1.08 (g)of which unsaturated 0.40 (g)
- Fibers 11.80 (g)
- Sodium 562.44 (mg)
Indicative values for a portion of 225 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 11 oz lentil pasta (or chickpea or mixed legume pasta)
- 1 medium zucchini
- 2 shallots
- to taste dry white wine (about 1 fl oz)
- 7 oz shrimp (already peeled)
- to taste salt
- 1 tbsp liquid cream ((plant-based cream is fine))
- to taste curry (powder, about 1 tsp)
- 2 tbsp extra virgin olive oil
Preparation
First, clean the shallots and chop them finely.
Then put them in a pan with 2 tablespoons of oil and let them soften.
At this point add the zucchini, cut into julienne strips, and cook them for 10–15 minutes.
Add one teaspoon of curry powder.
Then splash with about 1 fl oz (approximately 2 tbsp) of dry white wine and let it evaporate.
Meanwhile, rinse the shrimp, clean them but reserve one per plate for garnish.
Then put them in a hot pan with 1 tablespoon of oil and sauté for a couple of minutes.
Now add the shrimp to the pan with the zucchini, add 1 tablespoon of cream (plant-based or regular), and cook for 10 minutes to thicken the sauce.
In the meantime bring a pot of water to a boil.
Cook the pasta (following the package instructions) and drain it 1 minute before the end – it should be al dente.
Toss it in the pan with the sauce, adding 1 tablespoon of the pasta cooking water.
It will only take a minute for everything to combine well.
Plate and serve.
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TIPS
This dish should be eaten as soon as it’s prepared.
You can adjust the amount of zucchini and shrimp depending on which ingredient you want to highlight more.
Check that the shrimp do not have the dark vein along the back.
If they do, remove it with the help of a toothpick or a small sharp knife.
I used plant-based cream because it contains no cholesterol and is less caloric; you are free to use regular cream.
STORAGE
This is a dish to be eaten immediately. If you have leftovers they can be stored in the refrigerator for at most one day. When reheating, warm it in a pan adding a tablespoon of water.
I do not recommend freezing it.
OTHER LIGHT DISHES
If you’re following a low-calorie diet I also recommend
and many other recipes that you can find at this link Light recipes to get back in shape
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