Guidelines recommend 2–4 servings of legumes per week.
I organize myself like this:
– I prepare multiple portions to have a convenient stock to freeze [meal prep];
– alternatively, I use: pre-cooked and packaged legumes, frozen legumes, legume pasta and legume flours [100% chickpea, lentil, pea flour – always read the label].
Legume pasta is equivalent to legumes and does not replace wheat pasta.
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- Difficulty: Easy
- Cost: Affordable
- Portions: 2People
- Cooking methods: Boiling
- Cuisine: Italian
Ingredients
Legume pasta is equivalent to legumes and does not replace wheat pasta.
For the amount of legume pasta you can refer to your dietary plan considering the equivalent amount of dry legume.
- legume pasta (100% chickpea, lentil, pea flour)
- wheat pasta (preferably whole wheat)
Premise
– quantities are always personal;
– respect the proportions and food combinations indicated in your dietary plan.
Legume pasta [100% chickpea, lentil, pea flour]:
– has a lower glycemic index than wheat pasta;
– is rich in protein;
– is rich in fiber;
– does not contain gluten.Legume pasta is equivalent to legumes and does not replace wheat pasta.
legumes + cereals [bread, pasta or rice preferably whole grain] = correct pairing
add your portion of vegetables so as to compose a balanced meal or one-dish meal that helps keep blood sugar stable.
To learn more, read the article by clicking the following link: pairing legumes in the diet | protein complementation.
Based on the reasoning above:
legumes [legume pasta] + cereals [whole wheat pasta] = correct pairing
add your portion of vegetables so as to compose a balanced meal or one-dish meal that helps keep blood sugar stable.
Ask your diabetologist or your nutritionist to confirm and clear any doubt.
Legume pasta and wheat pasta can have different cooking times.
Use shapes that share similar cooking times, check the cooking times of the individual shapes and choose the shorter cooking time.
Cook the pasta al dente, quickly rinse it under running water to reduce surface starch and drain it.
Dress legume pasta and wheat pasta with simple sauces preferably vegetable-based:
– homemade tomato sauce without sugar or oil in cooking;
– light basil pesto without garlic and cheese;
– light basil pesto with sundried tomatoes;
– oil and sage.
Browse the many recipes available on the blog.
Storage, tips and variations
Storage
Store cooked pasta in the refrigerator in a closed container for a maximum of 24 hours.
Reheat in a pan adding a drizzle of oil.
Tips and variations
Use whole wheat pasta to increase fiber content.
FAQ – Questions and Answers
Also read
– how to eat legume pasta, Dr. Giuseppe Scopelliti.
– how to consider legume pasta, Dietitian Silvia Di Tillio.
