Check out my progress on Penne with Avocado-Edamame Pesto
Poor whole wheat pasta. It seems that every day someone comes up with a new excuse not to eat it:
“It tastes like cardboard!”
“It’s high in carbs!”
“It has gluten!”
Let’s address each of these accusations individually, shall we?
Years ago, when whole wheat pasta first became available, many brands did have an unmistakable tough texture. Indeed, you might as well have been eating the box in which the noodles were packaged. However, pasta-making technology has progressed such that the final product is much smoother and, well, less cardboard-like.
A standard serving of whole wheat pasta (1 cup cooked) contains approximately 37 grams of carbohydrate. While that may seem like a lot, it’s important to remember that the carbohydrates present in whole wheat pasta are complex. Because whole grains contain all parts of the grain—the bran, germ, and starchy endosperm—they contain valuable fiber, vitamins, and minerals that their refined counterparts do not. Because of this difference in composition, whole grains have a very different effect on the body; they are digested more slowly and actually aid in the prevention of chronic disease.
Just like any wheat product, whole wheat pasta does contain gluten. This fact is a problem only if you happen to have an allergy or sensitivity to gluten. As described above, whole wheat pasta provides a variety of nutritional benefits, so it is not recommended that individuals eliminate wheat products unless medically necessary.
So now that I’ve extolled the virtues of whole wheat pasta, let’s get onto actually eating it. For this week’s Pantry Makeover recipe, I present you with Whole Wheat Penne with Avocado-Edamame Pesto.
Whole Wheat Penne with Avocado-Edamame Pesto
Serves 2
Ingredients
- 4 oz dry whole wheat penne
- 1 medium avocado
- 1 handful fresh basil leaves
- 1 garlic clove minced
- juice of 1 large lime
- 1 cup shelled edamame, steamed
- salt to taste
- 1/2 cup grape or cherry tomatoes, halved
Method
1. Cook pasta according to package directions until pasta reaches an al dente texture.
2. Meanwhile, combine avocado, basil, garlic, lime juice, edamame, and salt in a food processor or blender. Blend until smooth. (Note: at this point, the pesto may be used as a dip rather than a sauce; it has a thick texture that makes it perfectly dippable).
3. Once pasta is cooked, drain and combine with pesto and tomatoes. It may be served hot or chilled.
Nutrition per 1/2 recipe: 388 Calories, 11.6g fat, 220mg sodium, 10.7g fiber, 17.3g protein
PS This recipe is Margot-approved.
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Hello and welcome! I have created this blog for people who love food, especially colorful, healthful food.
Last spring, I graduated from Duke University with degrees in English and psychology. Currently, I am a graduate student in nutrition, located in Raleigh, NC. Someday I would like to combine my love of food and the written word as a health writer.
