The whole wheat pasta with pea cream, sun-dried tomatoes, and basil is deliciously creamy and flavorful.
Regarding the split peas, I prepare multiple portions to have a small and practical stock in the freezer: cook split peas [basic recipe].
This way, you just need to thaw them in time, and in a few minutes, the pasta will be ready, avoiding the use of canned legumes.
Otherwise, remember that dried peas need soaking [12-24 hours].
As for the preparation time, consider:
• 12-24 hours of soaking;
• 40 minutes for cooking the peas;
• 10 minutes for preparing the pesto;
• 10 minutes for cooking the pasta.
If you use ready-made peas, only calculate the preparation time for the pesto and the pasta cooking.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 4.25 oz whole wheat penne
- pre-cooked split peas (for 2 servings)
- basil (6-8 large leaves)
- sun-dried tomatoes (well-drained if in oil)
- as needed water (if too thick)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Food processor or mixer
Preparation
Prepare the split peas following the procedure described in cook split peas [basic recipe] or, if you have them ready in the freezer, thaw a double portion.
Wash and clean the basil leaves and dry them on a sheet of paper towel.
Pour into the mixer:
• sun-dried tomatoes;
• basil leaves;
and chop.Pour the peas into a saucepan, add water as needed [about 1/4 to 1/2 cup] if too thick, and bring them to a boil.
Adjust the salt and grind the pepper.
Off the heat, pour the chopped mixture into the saucepan with the pea cream and blend it well with a silicone spatula until well melted.
Cook the pasta, rinse it under running water, and drain it.
Meanwhile, heat the pea cream.
Pour the pasta into the saucepan with the pea cream and blend.
Plate.
Add a drizzle of raw olive oil and grind the pepper.
Your whole wheat pasta with pea cream, sun-dried tomatoes, and basil is ready.
Enjoy your meal!
The combination with pasta, rice, or other cereals allows for optimal absorption of legume proteins.
The cereals in these dishes compensate for the missing amino acids in legumes, allowing for a complete amino acid pool.
Choose preferably whole grains.
To learn more: how to combine legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a large portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats, & fiber;
• always prepare it respecting the proportions and the food combinations indicated in your diet plan.
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