Legumes are an alternative to classic wheat pasta, Especially valued by people on a gluten -free diet, vegans and all who want to enrich the menu with high -protein and fiber -rich products. They form from flour obtained from legume seeds and water. In ecological versions (BIO) they do not contain any additives or preservatives. Each type of legumes has its own unique nutritional and flavor profile:
- red or yellow lentils: is distinguished by a delicate, slightly nutty aroma and a high content of B vitamins, iron and folic acid;
- chickpeas macro: contains protein, magnesium and zinc. It is a great choice for physically active people and vegans;
- Green peas pasta: has an intense color and provides vitamins A and C and iron, supporting the prevention of anemia;
- bean pasta: especially black or adzuki, is a source of antioxidants that support the detoxification of the body and neutralize free radicals.
The popularity of legumes is confirmed by research – in 2024 scientists from the University of Copenhagen and Aarhus University showed that flour from legumes can significantly reduce the carbon trace of food production, maintaining high nutritional value.
Legumes and wheat pasta differ not only in taste, but above all in the nutritional composition and influence on the body. Classic wheat pasta, made of semolina and water, It is characterized by an average glycemic index (IG) of about 55, low fiber content (2-3 g per 100 g of cooked product) and a moderate amount of protein (5-7 g). It provides rapid energy injection, but promotes rapid fluctuations in blood sugar levels. The whole grain version is better due to the higher fiber content (over 5 g), but still disappears in terms of nutritional quality of legumes from legumes.
Past pasta from legumes They provide up to four times more fiber (8-15 g/100 g), up to 20 g of protein IO 1/3 less carbohydrates than wheat pasta. They are naturally gluten -free, so they can be a safe option for people with celiac disease. Their low glycemic index is conducive to maintaining a stable glucose level. Average nutritional values (100 g of cooked product) show a clear advantage of legumes:
- lentil pasta -120 kcal, 18 g carbohydrates, 8-12 g of fiber, 12-13 g protein, IG 35;
- chickpea pasta – 130 kcal, 20 g carbohydrates, 10-14 g of fiber, 14 g protein, IG 36;
- pea pasta – 110 kcal, 17 g carbohydrates, 9-11 g of fiber, 13 g protein, IG 38;
- bean pasta – 125 kcal, 19 g carbohydrates, 11 g of fiber, 13 g protein, IG 40.
This is proof that pasta from legumes is a full -fledged meal, rich in potassium, magnesium and zinc, not just a plate filler.
Due to the high fiber content legumes slow down digestion, extend the feeling of satiety and help maintain stable blood glucose levels – Especially in people with diabetes or insulin resistance. This was confirmed by, among others Research conducted by scientists from the University of Toronto in 2024. Similar conclusions were drawn from the University of Milan, in the publication Clinical Nutrition Open Science From the same year, which showed that lentil pasta extends the feeling of satiety, supporting weight control.
In addition to fiber, legumes provide full -fledged vegetable proteinwhich can successfully replace part of the animal protein in the diet, supporting muscle regeneration and maintaining a normal body weight. They are also a source of valuable minerals – depending on the type, they contain iron, magnesium, zinc and calcium as well as B vitamins. In 2025, a study published in Nature Communications showed that a diet rich in legumes improves metabolism in people with pre -diabetes, and the analysis presented in Everyday Health She pointed to their role in reducing the risk of heart disease in diabetics.
Press pasta is enough to cook for 7-9 minutes, until it is al dente and then strain. Chilled is great in salads, e.g. green peas, tomatoes, feta and oil. For people with diabetes and insulin resistancewhich allows you to maintain a low glycemic index of a meal. If the taste seems too intense, it is a good solution to mix it with wheat pasta in a proportion of half and half
Lentils from the lentils blends well with basil, nuts and Parmesan pesto, creating a full -fledged dish rich in vegetable protein. You can prepare a lighter version of Carbonara from chickpeas – with egg, a little bacon and cheese – and bean pasta will be perfectly found in the Asian stir -fry with vegetables and soy sauce. Green peas, thanks to the intense color, it can become “Shrek’s pasta” – a proposal that will encourage you to eat even the youngest.
Sources: Teragota.pl, Pubmed
