Nutritious Whole Wheat Pasta: Healthy, High-Fiber, and Delicious Recipe
Whole Wheat Pasta (Cooked)
Whole wheat pasta is a nutritious alternative to regular pasta, packed with essential nutrients that support overall health. Made from whole wheat flour, this pasta retains the bran, germ, and endosperm, offering a higher fiber content and more vitamins and minerals than its refined counterpart. Ideal for a variety of dishes, from simple pasta salads to hearty casseroles, whole wheat pasta is a versatile ingredient that fits into many culinary creations.
Nutritional Information (per 100g of cooked whole wheat pasta):
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 149.0 kcal |
| Protein | 5.99 g |
| Total Fat | 1.71 g |
| Saturated Fat | 0.243 g |
| Carbohydrates | 30.07 g |
| Fiber | 3.9 g |
| Sugars | 0.75 g |
| Calcium | 13.0 mg |
| Iron | 1.72 mg |
| Magnesium | 54.0 mg |
| Phosphorus | 127.0 mg |
| Potassium | 96.0 mg |
| Sodium | 4.0 mg |
| Zinc | 1.34 mg |
| Copper | 0.225 mcg |
| Manganese | 1.321 mg |
| Selenium | 36.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.156 mg |
| Riboflavin (Vitamin B2) | 0.099 mg |
| Niacin (Vitamin B3) | 3.126 mg |
| Vitamin B6 | 0.093 mg |
| Folate (Vitamin B9) | 21.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.23 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Whole wheat pasta is generally safe for most individuals but does contain gluten, making it unsuitable for those with gluten intolerance or celiac disease. Always check for cross-contamination if you have severe allergies to wheat or gluten.
Dietary Preferences:
- Vegan-friendly: This pasta is naturally free from animal products.
- Vegetarian-friendly: Ideal for those following a vegetarian diet.
- High Fiber: Its high fiber content supports digestive health and helps to maintain steady blood sugar levels.
- Low Sodium: With only 4.0 mg of sodium per serving, whole wheat pasta is a great option for those managing their salt intake.
Cooking Tips and Advice:
Whole wheat pasta requires a slightly longer cooking time than traditional pasta, typically 9-12 minutes, to reach the perfect al dente texture. It can be used in a wide variety of dishes, including pasta salads, casseroles, and as a base for various sauces. Pair it with roasted vegetables, lean proteins, or creamy pesto for a complete and satisfying meal.
Conclusion:
Whole wheat pasta is a nutrient-dense, versatile ingredient that is an excellent choice for those looking to boost their intake of fiber, minerals, and vitamins. Whether you’re preparing a quick weeknight meal or a more elaborate dish, this pasta adds both nutrition and flavor to your recipes. It’s a wholesome alternative to refined pasta and an easy way to enjoy the benefits of whole grains.
