Yes, it’s true! Pasta made from lentils is one of the tastiest and most nutritious gluten-free options for many people. Typically made from red lentils, also known as pulses, lentil pasta is more than just naturally gluten-free … it’s also
- rich in dietary fiber (as much as 11 g per serving)
- high in protein (between 14-21 g per 3 oz serving depending on brand)
- a low-glycemic index food
- a great source of calcium, potassium, zinc, and iron.
Lentil pastas are calorie dense (up to 100 calories per oz), so a little goes a long way toward filling your belly. For lunch or dinner, these pastas can be a great meatless meal accompanied by assorted veggies and topped with your choice of sauce or a vinaigrette.
When you cook lentil pasta, the water may appear cloudy. This is due to the starches cooking out of the legumes. Lentil pasta expands as it cooks: be sure to use a large pot with ample water as the water may foam (check instructions) and you want to give your noodles breathing room.
When choosing legume pasta, if affordable, opt for organic varieties. You also want to make sure the brand does not harvest from genetically modified crops (GMO crops), so look for the “NO_GMO” label on the package. Some brands to look for include Tolerant, Modern Table, Pow! And Explore Cuisine.
- Time.com “What is the best non-pasta Pasta?” Accessed 8 Sep 2018: http://time.com/4906359/healthy-pasta-noodles/
- Future of Food: Pulses & Nutrition. Accessed on 8 Sep 2018: http://pulses.org/future-of-food/pulses-nutrition
- World’s Healthiest Foods: Lentils. Accessed 6 Sep 2016: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52
- MindBodyGreen.com. “7 Health Benefits of Lentils” Accessed 6 Sep 2016: http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html
- Tolerant.com “What to know about Legume Pasta.” Accessed 8 Mar 2018: http://tolerantfoods.com/faqs/