Is Lentil Pasta Healthy For You?

Key Highlights

1. Lentil pasta is just an absolute powerhouse if you look at the level of nutrient value within it. It's so full of protein to the point that it does a great job repairing muscles and other tissue in the body.
2. Naturally gluten-free, it's perfectly safe to consume in the case of celiac disease or gluten intolerance.
3. Lentil pasta has a slightly different texture from wheat. It is a little firmer and probably denser.

Lentil Pasta is rapidly gaining popularity as a great nutritious alternative in the fitness and health community. A great alternative to traditional wheat pasta, but the question remains – is lentil pasta healthy? 

Does it actually strive to be as healthy as being popularized? Let us dive into it’s nutritional benefits and learn a quick and easy way to make them.

Is Lentil Pasta Healthy?

Lentil pasta is just an absolute powerhouse if you look at the level of nutrient value within it. It's so full of protein to the point that it does a great job repairing muscles and other tissue in the body. Unlike traditional pasta, lentil pasta gives you a more consistent energy boost because it doesn't pump one full of carbs, like other heavy pasta dishes could do, thereby spiking your blood sugar.

Besides being rich in protein, lentil pasta is rich in fiber, which will contribute to good health in the digestive system while at the same time keeping you fuller for much longer. This can, therefore, prove to be very great for those who want to maintain weight or improve digestion.

Yet another prime advantage of lentil pasta is that it has a much lower glycemic index compared with wheat pasta. It doesn't tend to raise blood sugar levels at a fast rate, hence making it ideal for diabetic patients and people who want to maintain stable blood sugar.

Benefits Of Lentil Pasta

Here are some of the top benefits of switching to Lentil Pasta over your regular wheat pasta:

Rich In Essential Nutrients

In addition to protein and fiber, lentil pasta contains a variety of vitamins and minerals that are essential for overall well-being. It has a particularly high ratio of folate, iron and potassium. These are crucial for maintaining heart health, supporting cognitive function, and preventing anemia. 

Gluten-Free And Easy To Digest

For those who have gluten intolerance or sensitivity, lentil pasta really is in a different league. Naturally gluten-free, it's perfectly safe to consume in the case of celiac disease or gluten intolerance. Also, its proteins and carbohydrates are much more easily digestible than the gluten found in wheat pasta, which causes stomach discomfort.

Versatile And Delicious

Lentil Pasta is also extremely versatile and easy to incorporate into various kinds of dishes. You can prepare it in a classic marinara sauce, or a creamy Alfredo one, or a vibrant pesto sauce. 

The point is no matter the preparation, the pasta pairs well with a wide range of flavors and ingredients. It has a slight nutty flavor that compliments both traditional styles of Italy cooking and also any culinary experiments that you might want to take up.  

Considerations To Keep In Mind With Lentil Pasta

While there are plenty of health benefits related to the consumption of lentil pasta, that doesn't give one a license to overindulge. As is the case with any food, eating too much will contribute to your calorie intake and could lead to weight gain over time, should this not be balanced with variety in nutrition and exercise.

Some may also find that lentil pasta has a slightly different texture from wheat. It is a little firmer and probably denser, so while some might find it quite exciting, to others, it would require getting used to.

Quick And Healthy Lentil Pasta Recipe

Now that you are familiar with the benefits of Lentil Pasta, here is a healthy recipe for a quick meal.

Ingredients:

• 8 ounces (about 225g) lentil pasta (penne, fusilli, or your preferred shape)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 small onion, finely chopped
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 cup cherry tomatoes, halved
• 1 can (14 ounces / 400g) diced tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh spinach leaves (optional)
• Grated Parmesan cheese (optional, for serving)
• Fresh basil leaves, chopped (optional, for garnish)

Steps To Make:

1. In a large pot, add water and salt and bring to a boil.
2. Add the lentil pasta to the water and cook according to package instructions until al dente. If there are no package instructions to cook, boil the pasta for 8-10 minutes until cooked but also slightly solid to the bite.
3. Now drain the pasta and reserve about ½ cup of the pasta water.
4. Medium-heat the olive oil in a large skillet or frying pan.
5. Add minced garlic and chopped onion. Saute for 2-3 minutes until the onion is translucent and smells good.
6. Add the diced red bell pepper and zucchini to the skillet. Cook for 3-4 minutes until it starts to soften the vegetables.
7. Add cherry tomatoes and cook for another 2-3 minutes until the tomatoes start to release their juices.
8. Add the diced tomatoes with juice in the skillet. Mix in with the vegetables.
9. Add dried oregano, dried basil, salt, and pepper to taste. Stir well and let it simmer for about 5 minutes for the flavors to combine together.
10. Put the cooked lentil pasta into the skillet to the vegetable sauce. Toss gently to coat pasta well with the sauce.
11. If it seems a bit too thick, just add some of the reserved pasta cooking water to achieve your desired consistency.
12. If using, add the fresh spinach leaves in the skillet and toss them with the pasta until wilted.
13. Divide the healthy lentil pasta among serving plates.
14. Optional: sprinkle grated Parmesan cheese and chopped fresh basil leaves on top for added flavor.

Conclusion

A healthy life is something that everyone needs to focus on with the rapid changing times. Switching to a better alternative of pasta is one of the small changes you can make today to improve your diet. 

And to make such better healthier choices in life, keep looking at healthier food alternatives along with healthy and delicious cooking recipes to make them!