The whole wheat pasta and red split lentils or pasta with split lentils is deliciously creamy.
I prepare multiple portions to have a small and practical stock in the freezer: cooking split lentils [basic recipe].
By doing so, just thaw them in time and in a few minutes, the pasta will be ready without using canned legumes.
Otherwise, remember that split lentils need to be soaked [12-24 hours].
I made my pasta with creamy red split lentils even more appetizing by using mixed whole wheat pasta [Sardinian gnocchetti and half rigatoni].
Regarding preparation time, consider:
• 12-24 hours of soaking;
• 60 minutes for cooking the lentils;
• 10 minutes for cooking the pasta.
If you use pre-cooked lentils, calculate only the pasta cooking time.
In the case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately and then rinse it and add it to the brothy sauce prepared separately; in this way, the starch released by the pasta in the cooking water is eliminated.
- Difficulty: Easy
- Cost: Cheap
- Portions: 2 people
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 4.23 oz whole wheat pasta
- red split lentils (for 2 people)
- 0.42 cup water
- 1 pinch salt
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
Preparation
Prepare the split lentils following the procedure described in cooking split lentils [basic recipe] or, if you have them ready in the freezer, thaw a double portion.
Pour them into a pot, add 100 ml of water or vegetable broth and bring to a boil.
Adjust the salt.
Let it cook over low heat until the creamy red split lentils reach the desired consistency, stirring with a silicone spatula.
Mixed pasta, how long should it cook?
I made my pasta with creamy red split lentils even more appetizing by using mixed whole wheat pasta [Sardinian gnocchetti and half rigatoni with different cooking times of one minute: check the different cooking times and choose the shortest or medium one].
In another pot, cook the pasta and drain it.
In the case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately and then rinse it and add it to the brothy sauce prepared separately; in this way, the starch released by the pasta in the cooking water is eliminated.
Meanwhile, bring the creamy red split lentils back to a boil.
Pour the pasta into the pot with the creamy red split lentils and mix.
Plate up.
Add a drizzle of raw olive oil and grind the pepper.
Your whole wheat pasta and red split lentils is ready.
Enjoy your meal!
The combination with pasta, rice, or other grains allows better absorption of the legume proteins.
The grains included in these dishes compensate for the amino acids missing in legumes, allowing for a complete amino acid pool.
Choose grains preferably whole grain.
For more information: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you 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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