Homemade whole wheat pasta without eggs is simple to prepare: a fresh pasta made from stone-ground whole durum wheat semolina and water, handmade.
Once the dough is ready, you can shape the pasta to the desired format based on your skills and the tools you have available.
I usually prepare the traditional Sicilian cavatieddi: a versatile shape, perfect for many sauces.
- Difficulty: Easy
- Cost: Cheap
- Rest time: 30 Minutes
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
The whole wheat dough is a bit more delicate to work and roll out.
If you’re a beginner, I suggest using re-milled durum wheat semolina.
- 1.75 cups semolina (whole durum wheat)
- 1 pinch salt
- 0.42 cups water
Suggested Tools
- Knife
- Cutting Board
- 1 Measuring Glass graduated
- 1 Bowl
- 1 Spatula silicone
- Work Surface
- 1 Rolling Pin
- Gnocchi Board
Preparation
Fresh pasta has a different glycemic index from dry pasta and a low fiber content.
Pasta processing of durum wheat, which is the process of making dry pasta, creates a protective film that helps slow down starch gelatinization during cooking.
This does not occur with fresh pasta like ravioli, lasagna, and shapes made with small machines or by hand.
Therefore, given the same semolina/flour used, fresh pasta has a higher glycemic index.
Source: montignac.it.
Tips for hyperglycemia | prediabetes and diabetes
– Dough made with whole wheat semolina rich in fiber.
Pour into a bowl:
– the semolina or whole wheat semolina;
– a pinch of salt;
– the water;
and start kneading directly in the bowl.If necessary, add very little water.
Transfer the dough to a lightly floured work surface and knead until you get a firm and elastic dough.
Shape it into a loaf, place it in a freezer bag or wrap it in cling film and let it rest in the fridge for at least 30 minutes.
It will be easier to work and roll out.
Once the dough is ready, you can shape the pasta to the desired format based on your skills and the tools you have available.
Simple fresh pasta shapes that can be made by hand:
– lasagna;
– maltagliati [irregular cuts];
– tagliatelle, fettuccine, pappardelle [rolled out dough cut into strips];
– quadrucci.Hand-shaped fresh pasta forms:
– cavatelli and cavati [with fingers or using a gnocchi board or fork];
– orecchiette [ball dragged with a knife and turned on the thumb];
– trofie [sticks rolled with the palm];
– fusilli and busiate [rolled on a rod or skewer].Stuffed shapes:
– ravioli;
– tortelli.Simple fresh pasta shapes that can be made with a pasta machine or Nonna Papera:
– lasagna;
– maltagliati [irregular cuts];
– tagliatelle, fettuccine, pappardelle [rolled out dough cut into strips];
– quadrucci;
– spaghetti alla chitarra, tagliolini.
I usually prepare the traditional Sicilian cavatieddi: a versatile shape, perfect for many sauces.
Cavati, cavatelli, or gnocchetti
After 30 minutes, take the dough out of the fridge.Lightly flour it and roll it out with a rolling pin to a thickness of 0.2-0.4 inches.
Cut first into 0.4-0.8 inches wide strips then into chunks.
Use the gnocchi board or a fork to make cavati, cavatelli, or gnocchetti.Re-knead the leftovers and make more gnocchetti until all the dough is used.
Lightly flour to prevent them from sticking together, place them on a tray lined with parchment paper, and store them in the fridge until cooking.
Your homemade whole wheat pasta without eggs is ready.
Cooking time: 5 minutes.
Cook the fresh pasta in boiling salted water for about 5 minutes.
As soon as it rises to the surface, drain it and quickly rinse it under running water.Fresh pasta made with only semolina and water primarily provides carbohydrates.
To create a balanced meal, add a protein source and vegetables to make a balanced meal or single dish that helps keep blood sugar stable.Homemade whole wheat pasta without eggs suits numerous sauces.
From the simplest like tomato sauce and basil pesto.
In broth with meatballs or paddunedda.
To light and quick meat ragù.
With legumes for example che favi.
Browse through the numerous recipes on the blog.
Storage, Tips, and Variations
Homemade whole wheat pasta without eggs can be stored:
– in the fridge for 24-48 hours at most, well floured and covered;
– in the freezer for 2-3 months at most.
Before freezing, let it dry for a couple of hours then store it in the freezer well spaced.
When slightly hardened, transfer it to appropriate bags to complete storage.
Gluten-Free Alternative
For a gluten-free fresh pasta dough, you can use a gluten-free pasta mix.
FAQ (Questions and Answers)
Fresh Pasta Dough | Semolina
Semolina generally has a good glycemic response.
Whole wheat semolina – richer in fiber – remains the recommended choice for anyone seeking a dough with a low glycemic index.
To learn more, you can click on the following link: semolina and flours glycemic index.Can I use other flours?
You can replace semolina or whole wheat semolina with whole flour [wheat, spelt, or rye] considering that the amount of water absorbed varies from flour to flour.
Remember that the dough should always and in any case be elastic and firm.How much whole wheat pasta without eggs can I eat?
The amount depends on your diet plan and the recommendations of the professional who follows you.
Proportion of fresh pasta to dry pasta
130 g of fresh pasta equals 100 g of dry pasta [Kcal 353].
