Whole wheat pasta is much more nutritious than one made with refined wheat flour. This is because in its manufacturing process the grain is not completely ground and, therefore, its nutrients are not eliminated.
It stands out for its supply of vitamins (especially from group B) and mineral salts (such as potassium, magnesium and phosphorus). It is therefore not surprising that it is rich in fiber and that it promotes digestion.
Wholemeal pasta with anchovies and cheese
Ingredients (2 or 3 diners)
- 2 cloves of garlic
- Olive oil
- fresh basil (to taste)
- 3 tablespoons of almonds (45 g)
- various cherry tomatoes
- 4 anchovy fillets in oil
- ½ jar of pitted black olives (75 g)
- 1 can of pitted green olives (150 g)
- 3 1/2 cups whole grain macaroni (350 g)
- 1 cup of Parmesan (125 g)
- Condiments: salt, pepper
Preparation
- First of all, Grate the Parmesan and chop the basil in small pieces.
- Drain the anchovies and olives well.
- Peel the almonds and, in a pan, without greasing them, toast them.
- Boil a pot with plenty of water and a pinch of salt. Before it starts to boil, add the pasta and let it cook until it’s done al dente.
- When the pasta is ready, drain them and keep the cooking water aside.
- Separately, let’s prepare the sauce for the pasta. To do this, put a little of the pasta cooking water (less than ¼ cup), the green olives, the almonds, the cheese, the basil, in the blender glass. The anchovies and peeled garlic. Next, we work until a homogeneous mixture is obtained.
- Season the mixture and add the cherry tomatoes. We still work for a couple of minutes to integrate all the ingredients well.
- Serve the pasta and pour the sauce generously over it. Before serving, we can decorate with a few black olives, a fresh basil leaf and a whole almond.
Wholemeal pasta with vegetables
Ingredients (for 2 diners)
- 2 cloves of garlic
- Olive oil
- 1 eggplant
- ½ onion
- 1 green pepper
- 2 ripe tomatoes
- ½ package of pasta (250 g)
- 3 cups of spinach (120 g)
- Optional: 2 tablespoons Parmesan (30 g)
- Condiments: salt, pepper, turmeric, soy sauce
Preparation
- Wash and drain the green pepper, ripe tomatoes and eggplant.
- We cut the tail off all the vegetables and proceed to cut them into thin slices. Preferably less than an inch thick.
- Bring a pot of water to a boil with a pinch of salt. Once it starts to boil, lower the heat a little and add the pasta to cook.
- Once the pasta is al dente, drain the water and set aside. Remember that it is not necessary to splash cold water on the pasta In order for it to cool down, it is enough to drain the water and leave it at room temperature.
- Separately, put the aubergine slices and the pepper slices so that they are steamed.
- In the meantime, we peel the garlic cloves and chop them into medium pieces.
- Heat a frying pan, lightly greased with a drizzle of olive oil, and sauté the garlic, onion and tomato. Once the garlic and onion are golden brown, we proceed to add the spinach leaves. We constantly remove everything with slow movements to avoid burning.
- Season the pan ingredients and drizzle with a drizzle of olive oil. Leave to cook for another 3 or 4 minutes and turn off the heat.
- Put the mixture from the pan into the blender jar, along with the cooked eggplant and peppers, and we work everything until we obtain a sort of homogeneous creamwithout lumps.
- We check the salt of the cream and, if necessary, we rectify.
- We serve the pasta and add plenty of sauce on top. To decorate we can sprinkle with grated Parmesan.
In general, wholemeal pasta is preferred in any type of diet; not only because it helps fight overweight, but also because it provides energy and satisfies the appetite more easily than regular pasta. Thus, a diner can enjoy a portion of wholemeal pasta without always having to repeat it to feel full. This ultimately reduces your carbohydrate intake and obviously prevents weight gain.
The post 4 ways to prepare wholemeal pasta with vegetables first appeared in research-school.