The homemade whole wheat pasta without eggs is very simple to prepare: a fresh pasta made from stone-ground whole durum wheat semolina and water, kneaded by hand.
We love fresh pasta, and I used to buy it ready at the supermarket fridge.
Now that I’m familiar with hyperglycemia, prediabetes, and type 2 diabetes, I know that fresh pasta has a different glycemic index than dried pasta and a low fiber content.
The pasta production [making of pasta] from durum wheat creates a protective film that helps slow the gelatinization of starches during cooking; this does not happen with ravioli, lasagna, or fresh pasta cut with small machines or by hand, thus, even though they contain the same semolina/durum wheat flour, they have a higher glycemic index.
Source: montignac.it.
For these reasons, we rarely consume fresh pasta, and if we decide to do so, I make it at home [avoiding pre-packaged products] whole grain.
You can get creative with the shape based on tradition and the tools you have at home [pasta machine – Nonna Papera and/or various molds]: lasagna, fettuccine, tagliolini, cavati or cavatelli, orecchiette, trofie, etc.
I made cavati or cavatelli [in Sicilian cavatieddi] which lend themselves to numerous sauces.
Making homemade whole wheat pasta is a way to indulge a little cheat but intelligently, remember to consume it after a generous serving of vegetables.
- Difficulty: Medium
- Cost: Economical
- Rest time: 30 Minutes
- Preparation time: 20 Minutes
- Portions: 2 people
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
- 1.75 cups stone-ground whole durum wheat semolina
- 1 pinch salt
- 3.5 oz water
Tools
- Work surface or cutting board
- Rolling pin
- Mold for cavati
- Tray or food container
Preparation
You can replace the whole wheat semolina with whole grain flour [wheat, spelt, or rye] taking into account that the amount of water absorbed varies from flour to flour.
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The homemade whole wheat pasta without eggs is very simple to prepare: a fresh pasta made from stone-ground whole durum wheat semolina and water, kneaded by hand.
The whole wheat dough is slightly more delicate to handle and roll out; alternatively, you can use regular durum wheat semolina or the low glycemic index mix [molino spadoni].
In a bowl, pour:
• the whole wheat semolina;
• a pinch of salt;
• the water.Start kneading inside the bowl.
If necessary, add more water.
Move the dough to a lightly floured work surface or cutting board and continue working until you obtain a firm and elastic dough.
Wrap the dough in plastic wrap or place it in a freezer bag, put it in the fridge, and let it rest for half an hour.
It will be easier to work with.
Remove the dough from the fridge.
Prepare a lightly floured food container or tray.
Sprinkle some whole wheat semolina on the work surface or cutting board.
Roll out the dough with the rolling pin to a thickness of 0.2 inches and cut into strips 0.4-0.8 inches wide [depending on your desired size].
Cut the strips into small rectangles.
Use the appropriate wooden tool or a fork to shape the cavati or cavatelli.
Make sure to dust them lightly with flour before stacking to prevent sticking.
Transfer them to the food container or lightly floured tray to dry until cooking.
Your homemade whole wheat pasta without eggs is ready.
Cooking time: 5 minutes.
130 g of fresh pasta corresponds to 100 g of dried pasta [Kcal 353].
The homemade whole wheat pasta without eggs pairs well with various sauces: from tomato sauce to basil pesto, from broth with meatballs to meat ragù, and it’s excellent with legumes [for example lolli che favi].
Check out the many recipes on the blog.
Homemade fresh pasta can be stored:
• in the fridge for a maximum of 24-48 hours;
• in the freezer for a maximum of 2-3 months.
Before freezing, let it dry for a couple of hours, then place it in a food container or on a tray [keep it spaced out] and freeze for a couple of hours; afterwards, transfer it to suitable bags.
Notes
Hyperglycemia, prediabetes, and diabetes.
You can find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your dietary plan.
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