All the benefits of legume pasta and why you should try it

The legume pasta is rich in proteins and gluten-free. It is a good alternative to traditional pasta. Let’s learn its benefits and how to cook it.

The legume pasta is much more than a simple first course: it is a complete dish, rich in protein, tasty even if seasoned just with a drizzle of olive oil. It is made by using legume flour, which has all the benefits of a plate of beans, chickpeas and lentils.

It is perfect for celiacs, because it does not contain gluten, for children who do not want to eat vegetables (so mothers can easily fool them), for diabetics and vegetarians. In general, everyone who need to introduce a lot of proteins in their diet and reduce carbohydrates should eat legume pasta. Let’s see all its benefits and how to cook it.

Legume pasta: calories and benefits

legumi
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Traditional pasta and legumes have more or less the same calorie content: or about 350 for 100 grams. However, the protein, carbohydrates and fiber content changes. Durum wheat pasta has 70% of carbohydrates, 10% of proteins and only 2-3% of fibers, while legume pasta provides 50% of carbohydrates, 20% of proteins and the rest is almost exclusively composed of fibers.

This not only means that its sugar content is less, but also that a dish of this kind of vegetable pasta satisfies more, because it is rich in fibers and proteins. This is why it is perfect for people who must keep a low glycemic index and for those who want to lose weight.

Of course, the characteristics of this pasta change according to the legumes used to make it. Pea pasta will be green and very sweet, while chick-pea one will be fatter. The ideal is to choose a pasta made of different legumes, flour, in order to have a more balanced flavor.

Legume pasta: does it make you gain weight?

This product, having a low carbohydrate content, is definitely more dietetic than the traditional one. Of course, common sense is the key: 60 grams is enough for one person and has a high satiating effect. You should not exceed with the portions.

Legume pasta: seasoning and recipes

You can make this pasta at home, like the traditional fresh one, but using legume flour instead of wheat durum. Alternatively, you can buy it dried. It is not easy to find in regular supermarkets, but you can buy it in specialized organic food and gluten-free shops.

You do not need elaborate recipes to serve a tasty first course with legume pasta. You can seasoned it just with a little garlic and extra virgin olive oil. This product, however, is at its best with basil pesto, raw or sautéed vegetables, vegetables, fish and seafood sauces.

This pasta does not taste very good if matched with tomato sauce, because the acidity of the tomatoes makes the legumes slightly bitter. Avoid also high in fat sauces, such as cream and béchamel sauce.

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ultimo aggiornamento: 13-12-2018