Quick Pasta is a wholesome dish that pairs hearty whole wheat fusilli with a homemade sauce. Made with sweet peppers, sun-dried tomatoes, creamy milk, and a touch of butter, this comforting sauce is velvety and flavor-packed. The almond flour adds a natural creaminess and a nutty depth to the sauce. A hint of bright lemon zest and a sprinkle of cilantro on the sauce make it cling beautifully to every twist of fusilli. This dish comes together in under twenty minutes, making it perfect for weeknight dinners!
My kids have grown up with these types of dishes, where they tangibly appreciate Nature’s bounty as I incorporate nuts and vegetables from all four seasons. I use this Quick Pasta recipe and its variations as a quick and tasty pick-me-up on weekdays. These recipes have become a healthy, handy component of my everyday culinary tool kit.
How healthy is al dente-cooked pasta?
The secret to the Quick Pasta is the al dente pasta served with a quick, healthy sauce. Al dente, which in Italian means “to the tooth”, is a cooked state where the pasta is chewy, firm, and holds its shape. Studies have shown that raw pasta is difficult to digest and potentially unhealthy. In fact, raw, uncooked pasta contains large quantities of phytates and lectins. These anti-nutrients can block the absorption of nutrients. For example, phytates bind with minerals like iron and calcium, thus reducing the absorption of these nutrients in the bloodstream.
Overcooked pasta is no better. The longer the pasta is cooked, the more sugars it breaks down and the more quickly your body digests these sugars. The more rapid the digestive process, the more likely it is to cause a spike in your body’s blood sugar. This will be followed quickly by a sudden drop. This cause-and-effect leaves you feeling hungry quickly again, urging you to eat more.
The glycemic index (GI) measures how quickly a carbohydrate-based food increases blood sugar level. The higher the number, the faster the sugar decomposition and absorption. Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100. Low GI refers to a food with a score of less than 55, medium GI is between 56 and 69, and high GI is above 70.
Foods that are made of refined carbs and sugar are digested more quickly and have a high GI, while foods high in protein, fat, or fiber typically have a low GI. Foods, such as meat, fish, poultry, nuts, seeds, herbs, spices, and oils, contain no carbs and hence are not assigned a GI. Al dente pasta has a score of less than 55, making it a healthier option, whereas overcooked pasta has a high GI.
Benefits of homemade sauce in this Quick Pasta recipe:
We are all aware that mass-market sauces often contain added sugars. We use these sauces as we are pressed for time or because it is convenient. This homemade sauce is both healthy and quick without added sugars. Rather than using cream, I use reduced-fat milk and almond flour to create additional flavor profiles and act as a thickening agent for this Quick Pasta recipe.
Whole nuts can be dry-ground and stored beforehand, allowing you to vary flavors and save time. The most essential element of using ground nuts is the health benefits. Nuts are nutritionally rich and one of the primary sources of ALA omega-3 fatty acids. From reducing rheumatoid arthritis to protecting against Alzheimer’s and dementia, nuts are a form of superfood.
Frequently Asked Questions:
1. What nuts can I substitute for the almond flour?
You could use ground macadamia nuts, cashew nuts, or walnuts in this recipe.
2. What other vegetables can I add to the sauce?
Feel free to add peas, carrots, broccoli, and spinach.
3. How can I make this recipe vegan?
Substitute reduced-fat milk in this Quick Pasta recipe with almond milk, omit butter, and use olive oil instead. Use nutritional yeast in lieu of the grated cheese.
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Ingredients:
- Butter
- Pasta: whole wheat fusilli (or use any pasta)
- Vegetables: artichokes, peppers, sundried tomatoes (or use broccoli, carrots, peas, and spinach)
- Thickening: almond flour
- Aromatics: garlic, lemon zest
- Herb: cilantro
- Chili flakes
- Milk
- Cheese
Here are the step-by-step instructions on how to make this dish. For the measurements, please refer to the recipe card below.
How to make the Quick Pasta:
- Heat a Dutch oven with butter and add the garlic and pepper. Sauté for 2 minutes over medium heat. (In the meantime, cook the pasta per the manufacturer’s instructions.)
2. Add the chopped sundried tomatoes, artichokes, and milk. Season with salt and chili flakes, then add the almond flour. Stir well until combined. Add the cilantro, and allow the sauce to come to a boil.
3. Add the cooked fusilli and turn off the heat. Add the lemon zest and stir well.
4. Serve hot, garnished with cheese.
Tips:
- Turn off the heat when the sauce comes to a boil, and then add the lemon zest.
- Optionally, cut the sundried tomatoes into small pieces and soak in milk while cooking the pasta. Then, grind the sundried tomatoes with the milk and add to the sauce.
Serving suggestion:
Serve this Quick Pasta garnished with grated mozzarella or Parmesan cheese.
Storage:
This Quick Pasta can be refrigerated for up to two days or frozen for up to three months in an airtight container. Thaw the pasta in the refrigerator and gently reheat on the stovetop, adding a little milk or water as necessary to loosen the sauce.
Other pasta recipes that you might like:
- Homemade Lobster Ravioli
- Beetroot Gnocchi Recipe
- Linguine With Mushrooms Recipe
- Pasta With Cauliflower and Peas
Quick Pasta
Equipment
- Dutch oven
- Large pot to cook the pasta
Ingredients
- 2 tbsp butter
- 1 clove garlic minced
- 1 pepper chopped
- ½ artichoke cubed
- ¼ cup sundried tomato
- ¾ cup almond flour
- ¾ tsp chili flakes
- 1 tsp salt
- 2½ cup milk
- 1 tsp lemon zest
- 1 lb fusilli whole wheat
- ¼ cup cheese
Instructions
- Prepare the ingredients.
- Heat a Dutch oven with butter and add the garlic and pepper. Saute for 2 minutes over medium heat. (In the meantime, cook the pasta per manufacturer's instructions.)
- Add the chopped sundried tomatoes, artichokes, and milk. Season with salt, chili flakes and add the almond flour. Stir well until combined. Add the cilantro and allow the sauce to come to a boil.
- Add the cooked fusilli and turn off the heat. Add the lemon zest and stir well.
- Serve hot, garnished with cheese.
Notes
- Turn off the heat when the sauce comes to a boil, and then add the lemon zest.
- Optionally, cut the sundried tomatoes into small pieces and soak in milk while cooking the pasta. Then, grind the sundried tomatoes with the milk and add to the sauce.
Nutrition
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