Pasta remains a real favorite for many people, because nothing could be better than a big plate of macaroni on a weekday evening or a quick pasta salad as an easy and filling lunch? Yet many people leave pasta in the meantime because it would be unhealthy. And that is absolutely not necessary!
Of course not all pasta recipes are good for you. However, it is not difficult at all to put a healthy pasta meal on the table. As an example, in today’s blog we Mumbai Square: One the best Indian Restaurant in Liverpool Street UK are going give you no less than five healthy pasta recipes. You get some general tips to make all your favorite dishes a bit healthier!
Is pasta healthy?
Pasta itself has a pretty bad name. This is understandable in part: the ‘normal’ pasta in the supermarket is made with white flour, and therefore contains mainly fast carbohydrates. That means little fiber, and therefore a poor satiating effect. Especially when you try to attack, it is very awkward.
But wholegrain pasta is a great choice to eat regularly, as long as you use healthy pasta recipes. In the quality brands there is hardly anything other than whole meal flour, water, egg and salt. That is comparable to what is in good whole meal bread – also a product that we certainly do not advise against.
The problem is the sauce!
Why is it so often wrong with pasta? Apart from that white flour, the problem is mainly the sauce. We usually do not use the best ingredients for this in the Netherlands. Firmly processed meat, grated cheese that is not a real cheese at all, a lot of cream and sometimes even sugar … Not surprising that it has a bad name!
But pasta sauce does not have to be unhealthy – and healthier sauce is still incredibly tasty. With some small adjustments you already have a meal that you can put on the table without any guilt.
Tips for healthier pasta
The following tips will help you to make every pasta recipe healthier:
- Cook everything yourself. As always the most important tip: do not use packages and bags. Ready-to-eat tomato sauce is full of sugar and contains too much salt. Other ‘fresh’ pasta sauces are often also full of unhealthy fats. You already win a lot if you choose your own fresh ingredients!
- Add more vegetables. Most pasta recipes suffer from a huge shortage of vegetables. Add some carrot, zucchini or broccoli to the sauce, and you’re already working a lot healthier.
- Use healthier meat. Instead of minced beef or meatballs with unnecessary additives you can, for example, choose chicken or fish. This produces less unhealthy and healthier fats. You can also choose other protein sources, such as nuts or legumes.
- Use real cheese. Grated cheese from a bag has little to do with cheese. It does have all the disadvantages, and not the advantages of real cheese. Grating yourself is a small effort with a lot of results! Use a cheese with spicy taste, such as Parmesan, and then you need less of it.
- Replace salt with other seasonings. With herbs you make most of the salt quickly redundant. For example, capers or olives can be a tasty and healthy addition!
5 healthy pasta recipes
Do you still have little inspiration? Or are you mainly looking for some new tasty ideas? Then these five healthy pasta recipes are an excellent point to start!
- Pasta with shrimps and broccoli
Cook pasta for four people. Fry a shredded shallot with a clove of garlic and add 300 grams of shrimp. Season with salt and pepper and cook until the shrimp are just done. Remove from the pan.
Bake in another oil 400 grams of broccoli and a red pepper (in florets and dices) until they are crispy, add a dash of broth and lemon juice to taste, leave to shrink the shrimp again and add the pasta. Serve with parsley and Parmesan cheese.
- Pasta with tuna-tomato sauce
Cook whole meal spaghetti for four people. Fry 2 tsp. tomato puree briefly in a dash of olive oil. Then add 2 peppers (diced) and fry until done. Add 300 grams of drained tuna (possibly from can), 350 grams of tomato cubes and a bay leaf. Season with capers and black olives, and serve with Parmesan and black pepper.
- Green pasta with huttenkase
Cook pasta for four people. In the meantime, cut 1 zucchini and 10 asparagus into pieces (or choose other green vegetables, such as broccoli). Fry the vegetables with some garlic until tender, and add other 200 g peas to the end. Mix with the pasta, 1 tbsp cooking liquid, a couple of tablespoons of cottage cheese, and Parmesan to taste. Season with chives, red chili flakes, salt and pepper
- Pasta with grilled vegetables
Preheat the oven to 200 degrees. Cut 1 eggplant, 1 zucchini and 1 bell pepper into cubes, place on a baking sheet and drizzle with some oil. Roast in 20 minutes. Meanwhile, cook pasta for four people. Heat a packet of tomatoes in a large pan. Remove the vegetables from the oven, stir them through the tomato cubes and add 150 g of feta. Mix with the pasta, and season with salt and pepper.
You can also use chicken instead of feta. Fry the diced chicken over until the vegetables are in the oven and stir at the last through the pasta.
- Creamy avocado paste with chicken
Cook pasta for four people. Cut 300 g chicken fillet into pieces and fry in some oil. In a blender, mix 1 clove of garlic, 1 avocado, 2 large hands of fresh spinach, 1 hand almonds, and fresh basil and lemon juice to taste. Blend to a smooth sauce: add some of the pasta water if it is too thick to your taste. Mix the pasta with the sauce and chicken and serve with Parmesan cheese.