The whole-wheat pasta and lentils with pesto is fragrant and tasty.
Depending on the consistency of the lentils and your taste you can make a drier version or a creamier version; we prefer it creamier.
For the lentils, I cook extra portions so I have a small, handy supply in the freezer: cook the lentils [basic recipe].
By doing so you only 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 lentils need soaking [12-24 hours].
If you have doubts about the quantities to prepare, I noted the weight variations of legumes from raw to cooked: lentils raw and cooked.
Regarding preparation time, consider:
• 12-24 hours of soaking;
• 40 minutes for cooking the lentils;
• 10 minutes for cooking the pasta.
If you use ready lentils, count only the pasta cooking time.
I added the light basil pesto without cheese [which I had portioned in cubes in the freezer].
For brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, then rinse it and add it to the brothy sauce prepared separately; this way the starch released by the pasta into the cooking water is removed.
- Difficulty: Easy
- Cost: Inexpensive
- Portions: 2 people
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 4 oz whole-wheat stelline pasta
- precooked lentils (for 2 people)
- 1 tbsp basil pesto
- 1 pinch salt
- 1 tsp extra virgin olive oil (to finish, raw)
- 1 pinch mixed peppercorns (in a grinder)
Tools
- 1 Immersion blender
Preparation
Prepare the lentils following the procedure described in cook the lentils [basic recipe] or, if you already have them in the freezer, thaw a double portion.
Prepare a cube or a tablespoon of light basil pesto without cheese.
Pour the lentils into a pot and bring them to a boil.
If necessary, adjust the salt.
Check the consistency and, according to your taste, decide whether to blend half of them with an immersion blender.In another pot cook the pasta and drain it.
For brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, then rinse it and add it to the brothy sauce prepared separately; this way the starch released by the pasta into the cooking water is removed.Meanwhile bring the lentils back to a simmer.
With the heat off, add the basil pesto and mix well.Pour the pasta into the pot with the lentils and pesto and combine.
Plate the dish.
Add a teaspoon of extra virgin olive oil raw and grind the pepper.
Your whole-wheat pasta and lentils with pesto is ready.
Enjoy your meal!Combining pasta, rice or other cereals with legumes allows you to better absorb the legumes’ proteins.
The cereals included in these dishes compensate for the amino acids missing in legumes, allowing you to obtain a complete amino acid pool.
Choose preferably whole grain cereals.
To learn more: how to combine 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 & fiber;
• always prepare it respecting the proportions and food combinations indicated in your meal plan.
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