Whole Wheat Pasta
Alternative pasta is everywhere. Brown rice spaghetti, quinoa, chickpea, spelt, buckwheat, red lentil pasta, corn rotini, and seemingly endless varieties of specialty, gluten-free and nutrient-dense pastas crowd the pasta aisle, overshadowing traditional pasta with colorful noodles and healthy claims.
However, when it comes to picking a nutritious pasta, whole wheat pasta may be your best go-to. While traditional pasta is made from semolina flour, whole wheat pasta uses whole grains to create the dough and resulting shapes, making it more nutrient-dense.
Whole wheat pasta is any pasta made with whole wheat and contains the entire wheat kernel—bran, germ, and endosperm. Unlike refined white pasta, which lacks these elements, whole wheat pasta preserves essential nutrients like fiber, B vitamins, magnesium, and iron. Its abundant fiber content fosters digestive well-being and a satisfying feeling of fullness. Whole wheat pasta is rich in dietary fiber, aids in digestion, and contains essential nutrients such as folate, thiamine, B6, magnesium, and iron, all crucial for energy production and overall health.
Additionally, whole wheat pasta has a lower glycemic index than refined flour pasta, and can help manage blood sugar levels.
Like any ingredient, whole wheat pasta can be served in ways to make eating and enjoying it even healthier. Incorporating colorful, nutrient-rich vegetables like spinach, tomatoes, and bell peppers can increase vitamins and antioxidants. Choosing lean protein sources such as legumes and tofu further boosts nutritional value.
Source: realsimple.com/is-whole-wheat-pasta-healthy-8348940
Recipe – Saucy Vegetable Tofu Pasta
Ingredients
8 oz. whole wheat spiral pasta
1 large onion, coarsely chopped
1 large green or red pepper, coarsely chopped
1 medium zucchini, halved lengthwise, and sliced
1 Tbs. olive oil or water
1 16 oz. firm tofu, drained, and cut into ½-inch cubes
2 cups spaghetti sauce
Process
Cook pasta according to package directions. In a large skillet, sauté the onion, pepper, and zucchini in oil or water until crisp tender. Stir in the pasta, tofu, and spaghetti sauce, heating through, adding preferred seasonings as desired.