Lentils, chickpeas or beans are often part of hearty dishes. The legumes are much healthier than many people think. It was only a matter of time before the pasta industry would make alternative types of pasta out of it.
Be honest: 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 it is generally known that pasta made from durum wheat semolina or white flour is rich in unhealthy carbohydrates. In addition, more and more people cannot tolerate gluten, which is 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. But the good news is, they’re definitely healthier than regular pasta.
Pasta alternatives: Noodles made from legumes
According to the German Society for Nutrition (DGE), lentils, chickpeas and beans are particularly nutritious. They contain a lot of proteins, minerals (iron, magnesium and zinc), vitamins (B1, B6, folate) and dietary fiber – this makes legumes one thing above all: filling. And what about the calories? After all, in the depths of the internet one stumbles again and again over the question of whether there is 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 only allow the blood sugar concentration to rise slowly,” is the verdict of the German Society for Nutrition. They are also gluten-free and vegan.
In contrast to other legumes, beans have a particularly large amount of protein
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What is the difference between the types of pasta?
As with ordinary 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 type you choose at the end of the day usually depends on personal preferences, because everyone who loves pasta has their personal favorite type. However, before you decide on a legume, you should know how pasta made from lentils, peas and the like differs. Especially if you are looking for pasta without carbohydrates (unless you want to try all kinds first, then you will find here a selection):
Most alternative pastas are made from red lentils that are first ground up and then made into pasta. They are said to have a mild but nutty aroma – just like lentils taste. And the consistency of the noodles is similar to that of the legumes. It is therefore also advisable not to cook the pasta for too long (which real pasta fans know, of course). And what about the ingredients? In addition to twice the protein content (26 grams per 100 grams) compared to “normal pasta”, the noodles have red lentils still 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 taste like normal pasta. Currently you can only get the noodles online in the multi-packbut in the supermarket you can also get individual packaging.
Noodles are also made from chickpeas. Although they contain less protein (approx. 20 grams per 100 grams) than lentil pasta, they are rich in vitamins A, C, D and E, iron and calcium. Here, too, it quickly becomes clear from the taste that these are chickpeas – they are more al dente than lentil noodles, but just as floury. If you like eating hummus, you will this pasta get along fine. And even if you’re not a big fan of chickpeas, you can tweak the flavor in your favor with a matching pasta sauce.
Tip: If you green peas prefer, you will also find corresponding pasta 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 legumes: up to 45 grams (per 100 grams) of protein are contained in 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 noodles. Accordingly, you should choose a bean that you enjoy eating anyway. Then you can prepare a gluten-free, lactose-free, vegan and kosher meal without hesitation. And if you’re worried about your stomach (keyword: “Every little bean makes a sound”), you’ll quickly notice that your gastrointestinal tract will get used to the new types of pasta after a short time.
Pasta without carbohydrates is not a myth
As already explained in detail in this article, there are no classic pasta without carbohydrates. However, if you look into Asian cuisine, there certainly is pasta that is completely carbohydrate-free. What is meant are so-called Konjac noodles, which are not made from grain or legumes, but from the konjac root – a tuber of the devil’s tongue. This is a plant species from Asia. The noodles are made with water, flour from the konjac root and a stabilizer (e.g. calcium hydroxide).
Not only do they do without carbohydrates, they are also low in fat and calories, but rich in fiber and of course vegan. If you want to do a taste test, you will find it on the Internet. If you want to learn more about the topic or want to lose weight with konjac noodles, we recommend purchasing a suitable one advisors. In it you will learn how and why you can get slimmer with the noodles without carbohydrates, and you will also find a large number of delicious recipe ideas in the book to cook at home. Or you can try the following recipe.
Recipe idea: Konjak noodles with shrimp
To prepare it, you will need 400 grams of konjac noodles, 220 grams of shrimp (with shell), 50 grams each of red and yellow peppers, one spring onion, four mushrooms, one chili pepper, two cloves of garlic, one tablespoon of sesame oil, one teaspoon of sesame seeds, one teaspoon Harissahalf 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 chili peppers into fine rings – be sure to remove the seeds here to de-escalate the dish. The red and yellow peppers must then be washed, cored and cut into large pieces.
- Bring the noodle water to a boil in a saucepan and let the konjac noodles soak in it for just one minute. Now you can heat the oil in a pan and sauté the shrimp with the harissa, chili pepper and garlic. Take the shrimp out of the pan and fry the remaining vegetables in it.
- Season the contents of the pan with cumin, five spice powder, salt and pepper and add the shrimp back in. Divide the noodles among the plates, place the vegetables and shrimp on top – and briefly roast the sesame seeds in the pan before spreading them evenly over the food.
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