Whole wheat pasta and legumes is a tasty pasta and mixed legumes soup.
• Regarding the mixed legumes, I prepare multiple portions so I have a small and practical stock in the freezer:
– cook the mixed legumes [basic recipe] digestible and light.
By doing so, just defrost them in time and in a few minutes the pasta will be ready, avoiding the use of canned legumes.
Otherwise, remember that dried legumes need soaking [12-24 hours].
I made my mixed pasta and legumes soup even more delicious by using mixed whole wheat pasta [leftovers from various packages].
You can cook a brothy version or a creamy version according to taste.
Regarding preparation time, consider:
• 12-24 hours of soaking;
• 40 minutes for cooking mixed legumes;
• 10 minutes for cooking the pasta.
If you are using already cooked mixed legumes, only calculate the pasta cooking time.
In the case of brothy first courses, to avoid glycemic peaks, it is advisable to cook the pasta separately, rinse it, and add it to the broth prepared separately; in this way, the starch released by the pasta in the cooking water is eliminated.
- Difficulty: Easy
- Cost: Cheap
- Portions: 2 people
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- 4.2 oz whole wheat pasta (mixed)
- pre-cooked mixed legumes (for 2 people)
- 1 pinch garlic powder
- to taste onion (chopped)
- to taste celery (chopped)
- 3.4 tbsp water
- 1 vegetable bouillon cube (homemade)
- to taste tomato sauce (homemade)
- 0.85 cup water
- 1 pinch salt
- 1 pinch ground mixed pepper (with grinder)
- 1 tbsp basil pesto (or basil leaves)
- 1 drizzle extra virgin olive oil (raw)
Preparation
Prepare the mixed legumes following the procedure described in cook the mixed legumes [basic recipe] digestible and light or, if you already have them ready in the freezer, defrost a double portion.
In a hot pan, brown a sprinkle of garlic powder.
Add onion and celery and let simmer for a few seconds.
Add 3.4 tbsp of water and wait for it to fry.
Pour in the legumes.
Add:
• a cube of vegetable bouillon;
• a few tablespoons of tomato sauce;
• 0.85 cup of water;
• a pinch of salt;
• a pinch of pepper;
bring to a boil and continue cooking until the desired consistency, brothy or creamy.
In another pot, cook the mixed pasta and drain it.
How long should mixed pasta cook?
I made my mixed pasta and legumes soup even more delicious by using mixed whole wheat pasta [leftovers from various packages fusilli penne and broken whole spaghetti, so different cooking times: check the different cooking times and choose the lowest or medium cooking time].
In the case of brothy first courses, to avoid glycemic peaks, it is advisable to cook the pasta separately, rinse it, and add it to the broth prepared separately; in this way, the starch released by the pasta in the cooking water is eliminated.
Meanwhile, bring the legumes back to a boil.
Off the heat, add the basil pesto or basil leaves and mix.
Pour the pasta into the pot with the legumes and mix.
Serve.
Add a drizzle of raw oil and grind the pepper.
Your whole wheat pasta and mixed legumes is ready.
Enjoy your meal!
The combination with pasta, rice, or other cereals allows you to better absorb the legumes’ proteins.
The cereals in these dishes compensate for the amino acids missing in legumes, allowing for a complete amino acid pool.
Choose cereals preferably whole grain.
For more information: how to pair legumes in the diet.
Notes
Remember:
• Start the meal with a generous portion of vegetables [raw or cooked];
• A balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• Always prepare it respecting the proportions and combinations of foods indicated in your diet plan.
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