Lentils, chickpeas or beans are often part of hearty dishes. The legumes are much healthier than many think. It was only a matter of time before the pasta industry would make alternative types of noodle out of it.
Hand on heart: do you know someone who doesn’t like pasta? Probably not. In fact, pasta (along with pizza) is one of the most popular dishes among Germans: from a current one statistics shows that over 14 million people aged 14 and over eat pasta several times a week and over 23 million people several times a month (as of 2020). And this despite the fact that pasta made from durum wheat semolina or white flour is high in unhealthy carbohydrates. In addition, more and more people do not tolerate gluten contained in wheat flour or are vegan – and therefore do not want to eat pasta made from eggs. The question arises: Are there classic pasta without carbohydrates, gluten and animal proteins? The answer is yes and no. But the good news is, they’re definitely healthier than traditional pasta.
Pasta alternatives: pasta made from legumes
According to the German Nutrition Society (DGE), lentils, chickpeas and beans are particularly rich in nutrients. They contain a lot of proteins, minerals (iron, magnesium and zinc), vitamins (B1, B6, folate) and fiber – this makes legumes one thing above all else: filling. And what about the calories? After all, in the deep expanse of the Internet, one stumbles again and again over the question of whether there are pasta without carbohydrates. Here, too, the DGE has a clear opinion: “Dried lentils, beans, peas and chickpeas are low in fat and have a low energy density, i.e. they only provide a few calories in relation to the quantity”. In plain language this means: Pasta made from legumes also contains carbohydrates, but significantly fewer and – what is even more important – more complex carbohydrates. “Due to their content of indigestible carbohydrates, they allow the blood sugar concentration to rise only slowly,” is the verdict of the German Nutrition Society. They are also gluten-free and vegan.
In contrast to other legumes, beans are particularly rich in protein
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How do the pasta types differ?
As with normal types of pasta made from wheat flour, there is now a large selection of pasta made from legumes in German supermarkets: Whether spaghetti or Fusilli, penne or Spirelli – There are no limits to the possibilities to try. Which variety you choose at the end of the day mostly depends on personal preferences, because everyone who loves pasta has their own personal favorite. Before you decide on a legume, however, you should know how the pasta made from lentils, peas and Co. differs. Especially if you are looking for carbohydrate-free pasta (unless you want to try all of them first, then you will find it here a selection):
Most alternative types of pasta are made from red lentils, which are first ground into small pieces and then made into pasta. They are said to have a mild but nutty aroma – just like lentils taste. And the consistency of the pasta is similar to that of the legumes. Therefore, it is also advisable not to cook the pasta too long (which real noodle fans know, of course). And what about the ingredients? In addition to the twice as high protein content (26 grams per 100 grams) compared to “normal pasta”, the noodles have a red lentils at least 50 grams of carbohydrates – for comparison: ordinary pasta contains 70 grams.
Tip: Use pasta made from yellow lentils, i.e. peeled ones, which contain less protein (approx. 21 grams), but have a taste that is reminiscent of normal pasta. Currently you can only get the noodles online in Multiple pack, but in the supermarket you can also get individual packages.
Noodles are now also made from chickpeas. Although they contain less protein (approx. 20 grams per 100 grams) than lentil paste, they are rich in vitamins A, C, D and E, iron and calcium. Here, too, it quickly becomes clear in the taste that these are chickpeas – but they are more firm to the bite than lentil noodles, but just as floury. If you love to eat hummus, be with you this pasta get along well. And even if you’re not a big fan of chickpeas, you can vary the taste in your favor with a suitable pasta sauce.
Tip: If you green peas If you prefer, you will also find appropriate noodles here. However, this variant contains significantly more carbohydrates (61 grams per 100 grams). The taste should also be reminiscent of the green legume, i.e. the slightly sweet note prevails.
In terms of protein content, beans take first place among the legumes: up to 45 grams (per 100 grams) of protein contain well-known varieties such as edamame, mung beans, black beans or soybeans. They all have a strong taste of their own – also in the form of pasta. Accordingly, you should choose a bean that you enjoy eating anyway. Then you can safely prepare gluten-free, lactose-free, vegan and kosher food. And if you are worried about your stomach (keyword: “Every bean has a tone”), you will quickly notice that your gastrointestinal tract will get used to the new types of pasta after a short time.
Carbohydrate-free pasta is not a myth
As has already been explained in detail in this article, there are no classic pasta without carbohydrates. However, if you are looking into Asian cuisine, there is definitely pasta that is completely carbohydrate-free. What are meant are so-called Konjac noodlesthat are not made from grain or legumes, but from the konjac root – a tuber of the devil’s tongue. It is a type of plant from Asia. The noodles are made together with water, flour from the konjac root and a stabilizer (e.g. calcium hydroxide).
Not only do they get by without carbohydrates, they are also low in fat and calories, but rich in fiber and of course also vegan. If you want to do a taste test, you will find it on the internet. If you want to find out more about the topic or want to lose weight with konjak noodles, we recommend purchasing a suitable one Adviser. In it you will find out how and why you can get leaner with the pasta without carbohydrates, and on top of that you will find a variety of delicious recipe ideas in the book to cook at home. Or you can try the following recipe.
Recipe idea: konjac noodles with shrimp
To prepare it, you need 400 grams of konjac noodles, 220 grams of shrimp (with shell), 50 grams each of red and yellow peppers, a spring onion, four mushrooms, a chilli pepper, two cloves of garlic, a tablespoon of sesame oil, a teaspoon of sesame seeds, a teaspoon Harissa, half a teaspoon of cumin, a pinch Five-spice powder, Salt and pepper. Then proceed as follows:
- First the garlic is peeled and finely chopped, then you can cut the mushrooms, spring onions and chilli into fine rings – be sure to remove the stones here to defuse the dish. Then the red and yellow peppers must be washed, pitted and cut into large pieces.
- Bring the pasta water to a boil in a saucepan and let the konjac noodles steep for only one minute. Now you can heat the oil in a pan and fry the prawns with the harissa, chilli pepper and garlic. Take the prawns out of the pan and fry the remaining vegetables in them.
- Season the contents of the pan with cumin, the five-spice powder, salt and pepper and add the prawns again. Spread the noodles on the plates, add the vegetables and prawns – and briefly toast the sesame seeds in the pan before spreading them evenly over the food.
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