The Easy 20-Minute Pasta That’s High Protein & High Fiber

Dr. Rupy Aujla, “The Kitchen Doctor”, takes us through how to do it:

The Doctor is in (the kitchen)

Step by step:

1. Choose high-fiber pasta: use whole-grain wheat or spelt pasta, or a blend of ancient grains such as spelt or farro, with legumes such as fava beans or chickpeas, for more protein and fiber.
2. Build a Mediterranean flavor base: gently cook crushed garlic in extra-virgin olive oil with oregano, chili flakes, and black pepper, then add chopped tomatoes or passata.
3. Add beans for fiber and protein: stir in borlotti beans, chickpeas, or cannellini beans to make the pasta more filling and increase its fiber content.
4. Include a core protein: you can either add something plant-based like lentils, or add oily fish such as mackerel, or even white fish, prawns, or cooked leftover chicken if you happen to have such in.
5. Boost the vegetables: add peas for extra fiber and plant protein, then stir in rocket at the end for additional nutrients.
6. Cook the pasta in the sauce: cook until al dente, drain without discarding all the starchy cooking water, and toss the pasta with the sauce and a little pasta water to create a glossy finish.
7. Finish with nuts and seeds: sprinkle crushed walnuts or pistachios over the pasta, and add a final drizzle of extra-virgin olive oil.

Or if you prefer a visual walkthrough, then here it is:

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Want to learn more?

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Take care!