With the popularity of low-carbohydrate eating, pasta is often talked down upon. The truth is, pasta has a long culinary history as a primary food in Mediterranean-style eating, which has been proven through years of research to support health. Not only is pasta tasty and nourishing, it is also cost-effective and shelf-stable. There are different types of pasta, and each offers unique benefits. Here are a few examples.
1. Traditional pasta. This is generally made from durum wheat or semolina flour, which has a protein content and structure that allows for that classic pasta taste and texture. This pasta is good source of iron and an excellent source of B vitamins, as it is enriched with iron, riboflavin, thiamine, and folic acid.
2. Legume pasta. Made from ingredients such as chickpeas and lentils, legume pasta has a heartier texture. It is rich in fiber and protein, both of which can aid in satiety and keep us fuller for longer.
3. Whole grain pasta. Most often made from whole wheat flour, this pasta has a darker color and nuttier taste. It is rich in fiber, B vitamins, and minerals such as manganese, phosphorus, and zinc.
4. Gluten-free pasta. For those who need to avoid gluten, there are pasta options made from nourishing gluten-free grains such as brown rice, corn, and quinoa. Many of the legume-based pastas are also gluten-free.
Information gathered & adapted from:
https://journals.lww.com/nutritiontodayonline/Fulltext/2019/09000/Pasta_s_History_and_Role_in_Healthful_Diets.7.aspx
Pasta with Tomato and Roasted Eggplant
Ingredients
2 large eggplants, or four smaller Japanese eggplants
3 tablespoon olive oil
1 onion, chopped
6 cloves garlic, chopped
1 1/2 cups fresh basil, chopped
1 pound pasta (rotini, gemelli, penne, macaroni, etc.)
1 tablespoon Sherry vinegar
2 1/2 cups diced tomato (or one 15 1/2 ounce can diced tomato)
Pinch of red pepper flakes, to taste
1/2 pound ricotta cheese
Salt & freshly ground black pepper
1/2 cup fresh Italian parsley, chopped
Preparation
1.Preheat the oven to 400 degrees. Cut the eggplant in 1/2 inch cubes. Toss them with 2 tablespoons of the olive oil in a large bowl until they are coated. Place them on a roasting pan or baking sheet and roast for 25 minutes, until they are soft.
2.Meanwhile, bring a large pot of salted water to boil. Cook the pasta until it is al dente (lower end of time allotted on the box).
3.Heat a large skillet to medium. Pour in the other 1 tablespoon of the olive oil. Add the onion and saute until starting to turn golden, about 8-10 minutes. Add the garlic, cook for 1 minute, and then deglaze the pan with the Sherry vinegar.
4.Dump the roasted eggplant into the skillet along with the diced tomato, red pepper flakes, basil. Bring the mixture to a simmer, and season with kosher salt and pepper, tasting till the balance is right. Then add the pasta and ricotta cheese. Toss until the pasta is coated, adding additional salt if needed. Sprinkle with the parsley and enjoy!
Serving Size: 1/6 of recipe
Nutrition Information per Serving: 12 grams total fat, 4 grams saturated fat, 38 grams carbohydrate, 11 gram fiber, 10 grams protein, 430 milligrams sodium, 759 milligrams potassium, 9 grams sugar
Recipe adapted from:
https://cookeatshare.com/recipes/pasta-with-tomato-and-roasted-eggplant-658205
