Cold whole wheat pasta with beans and capers is a summer pasta and beans dish, flavorful and delightful.
• As for the beans, I prepare multiple portions to have a small and convenient stock in the freezer:
– cook fresh beans in a pressure cooker;
– cook black-eyed peas in a pressure cooker.
This way, you just need to 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].
If you have doubts about the quantities to prepare, I have noted the weight variations of the legumes from raw to cooked: beans raw and cooked weight.
Regarding the preparation time, consider:
• 12-24 hours of soaking;
• 30 minutes for cooking beans in a pressure cooker;
• 10 minutes for cooking pasta.
If you use ready-made beans, calculate only the pasta cooking time.
For my pasta and beans salad, I used black-eyed peas.
… flavorful, with the addition of:
• chopped capers.
- Difficulty: Easy
- Cost: Inexpensive
- Portions: 2 People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- 4 oz whole wheat fusilli
- pre-cooked black-eyed peas (for 2 people)
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- to taste lemon juice
- to taste salted capers
- 12 green olives in brine (pitted)
- to taste parsley (chopped)
Tools
- 1 Bowl or Salad Bowl
Preparation
Prepare the beans following the procedure described in:
– cook fresh beans in a pressure cooker;
– cook black-eyed peas in a pressure cooker.Drain them thoroughly, we need them dry.
Cook the pasta, rinse it thoroughly under running water to cool it, and let it drain well.
Pour the pasta into a large salad bowl.
Grind pepper over the pasta.
Drizzle with a little raw olive oil and lemon juice in about the same quantity, and mix.Rinse and squeeze a handful of capers and chop finely with a knife.
Drain and rinse the olives.
Add to the pasta:
• beans;
• capers;
• olives;
• parsley;
and mix.Plate up.
Your cold whole wheat pasta with beans and capers is ready.
Enjoy your meal!
The combination with pasta, rice, or other grains allows for better absorption of legume proteins.
The grains included in these dishes, in fact, compensate for the amino acids missing in legumes, providing a complete amino acid pool.
Preferably choose 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 must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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