Wheat-free Pasta Types: from Ancient Grains, Legumes, Vegetables

Cinzia Cuneo July 11, 2023 Eat Well, FODMAP, gluten

Legume pasta

Pasta made from lentils, chickpeas, or black beans are very interesting. The taste and texture are very different from wheat pasta. This pasta provides much more fibre and protein (15 to 35 g of protein per 80 g serving) than regular wheat pasta. Just add a sauce to have a complete meal. They are cooked like wheat pasta, in boiling salted water. They are a good choice for people suffering from celiac disease but also for all those who want to easily incorporate more vegetable proteins into their menu.

See this legume pasta recipe >>

Konjac-based pasta

These are white noodles made from the root of konjac, and are very popular with people who monitor their calorie intake because they provide less than 10 calories per 100 g as well as by diabetics because they contain 0 net carbohydrates per 100 g. Sometimes tofu is added to the preparation, resulting in noodles that are only slightly more caloric, called “Shirataki tofu”. The consistency is similar to wheat pasta that is a little overcooked. You can add a sauce or eat it in soups.

Being gluten-free, these noodles are suitable for people suffering from celiac disease. In addition, they do not contain FODMAPs*, hence they are suitable for people with irritable bowel syndrome (IBS).

See this konjac-based pasta recipe >>

Vegetable “pasta”

Those who follow low-carb weight loss diets have popularised the use of certain vegetables in “noodle” format. You can make them yourself using a spiral cutter or buy them already cut at the supermarket. Sauces are added as if it were a pasta dish, but without getting the protein or calories of a pasta dish.

See this wheat-free pasta recipe >>

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Author

Cinzia Cuneo

Cinzia Cuneo, founder of SOSCuisine.com, never wanted to neglect the quality of her food. She shares her special expertise to make good food quickly and without complications!