By now, no doubt you’ve been advised hundreds of times to avoid white pasta. But does that mean you have to give up noodles altogether? No way! These days the pasta aisle is loaded with alternatives. Read on for the lowdown on five different types, and delicious recipes to try with each one.
Brown Rice Pasta
Pros: It’s gluten-free and a great source of B vitamins.
Beware: Brown rice pasta tends to stick together while cooking, so stir frequently. (Color varies among brands.)
Spring Pea Pasta Salad
Prep: 20 minutes
Cook: 20 minutes
Serves: 6
2 tsp. salt
2 cups fresh green peas, or 1 10-oz. box frozen, thawed
1 cup frozen shelled edamame, thawed (about 5 oz.)
2 cups sugar snap peas (about 6.5 oz.)
3 Tbsp. fresh lemon juice
3 Tbsp. white wine vinegar
2 tsp. Dijon mustard
4 Tbsp. extra-virgin olive oil
1 shallot, finely chopped (about ¼ cup)
2 Tbsp. chopped fresh tarragon or dill
½ tsp. freshly ground black pepper
12 oz. tube-shaped brown rice pasta, such as caserecce or penne
½ cup crumbled soft goat cheese or feta
PER SERVING: 411 Calories, 14g Fat (3g Sat.), 11mg Chol., 6g Fiber, 12g Pro., 57g Carb., 669mg Sod., 6mg Iron, 114mg Calcium
Health.com: 16 Whole Grains You Need to Try
Kamut Pasta
Pros: This ancient variety of wheat technically called khorasan wheat (Kamut is a brand name) boasts omega-3s, along with magnesium and zinc.
Best for: It’s similar in texture to regular pasta, with a buttery, slightly nutty flavor. Use it in any pasta dish—baked, sautéed or cold in salad.
Pasta with Broccoli Rabe and Sausage
Prep: 15 minutes
Cook: 25 minutes
Serves: 6
2 Tbsp. extra-virgin olive oil
12 oz. hot or sweet Italian turkey or chicken sausage, casings removed
1 small onion, finely chopped (about 1 cup)
1 Tbsp. minced fresh rosemary
1½ tsp. salt
1 1¼-lb. bunch broccoli rabe, trimmed, leaves and stems chopped
2 cloves garlic, minced
¼ tsp. crushed red pepper flakes
12 oz. Kamut spiral pasta or orecchiette
½ cup low-sodium chicken broth
½ cup finely grated Grana Padano or Parmesan
PER SERVING: 410 Calories, 13g Fat (3g Sat.), 48mg Chol., 7g Fiber, 27g Pro., 48g Carb., 764mg Sod., 4mg Iron, 159mg Calcium
Health.com: Chicken Parmesan with Zucchini Noodles
Whole-Wheat Pasta
Pros: It has a sturdy texture and an earthy, nutty flavor. Plus, it has double the fiber of ordinary pasta, with fewer calories.
Best for: Use it in any pasta dish—hot or cold in salad.
Creamy Three-Mushroom Pasta
Prep: 25 minutes
Cook: 30 minutes
Serves: 6
2 Tbsp. extra-virgin olive oil
2 leeks, white and pale green parts only, halved lengthwise and sliced
2 medium shallots, finely chopped
1½ tsp. salt
½ tsp. freshly ground black pepper
8 oz. shiitake mushrooms, stems discarded, caps sliced
8 oz. cremini mushrooms, stems trimmed, sliced
8 oz. oyster mushrooms, stems trimmed, cut into 1-inch pieces
2/3 cup dry white wine
10 oz. whole-wheat pappardelle
½ cup low-sodium chicken broth
¼ cup mascarpone
¼ cup chopped fresh parsley
PER SERVING: 376 Calories, 15g Fat (6g Sat.), 23mg Chol., 9g Fiber, 13g Pro., 51g Carb., 333mg Sod., 4mg Iron, 84mg Calcium
Health.com: 20 Best Foods for Fiber
Spelt Pasta
Pro: It has a tender texture and a mildly nutty flavor. This ancient grain is rich in protein, fiber, iron, B vitamins, magnesium and zinc.
Best for: Sautéed dishes (it can fall apart when baked)
Spaghetti All’Amatriciana
Prep: 10 minutes
Cook: 30 minutes
Serves: 6
3 oz. pancetta, chopped
1 small onion, finely chopped
¼ tsp. crushed red pepper flakes
3 cloves garlic, thinly sliced
¼ cup dry white wine
1 28-oz. can whole peeled tomatoes
1 Tbsp. tomato paste
1 tsp. salt
12 oz. spelt spaghetti
½ cup finely grated pecorino
- In a large nonstick skillet, sauté pancetta over medium heat until golden, 3 minutes. Add onion and red pepper flakes; sauté until onion has softened, 3 minutes. Add garlic; sauté for 1 minute. Pour in wine; simmer until almost evaporated, 30 seconds. Add tomatoes with juice and tomato paste, squeezing tomatoes to break them up. Simmer, stirring frequently, until reduced and thickened, 10 minutes. Remove skillet from heat.
- Bring a pot of water to a boil. Add salt and pasta. Stir and cook until al dente, 7 minutes or according to package directions. Reserve ½ cup cooking water; drain pasta.
- Add cooking water, pasta and ¼ cup pecorino to skillet. Cook over medium heat, stirring gently, until pasta is coated and sauce has reduced to desired consistency, 2 to 3 minutes. Top with remaining ¼ cup pecorino and additional red pepper flakes, if desired.
PER SERVING: 321 Calories, 9g Fat (3g Sat.), 20mg Chol., 7g Fiber, 14g Pro., 49g Carb., 613mg Sod., 3mg Iron, 125mg Calcium
Quinoa Pasta
Pros: It has a delicate, silky texture and very mild flavor. Also, quinoa contains more protein than any other grain; it’s a complete protein, meaning it delivers all the essential amino acids.
Best for: Any pasta dish, hot or cold in salad.
Roasted Garlic, Artichoke, and Asparagus Pasta
Prep: 15 minutes
Cook: 30 minutes
Serves: 4
1 lb. asparagus, trimmed and cut into 1-inch lengths
1 15-oz. can quartered artichoke hearts, drained and patted dry
1 large red onion, coarsely chopped
3 Tbsp. plus 1 tsp. extra-virgin olive oil
2 tsp. chopped fresh thyme
2 tsp. salt
1 tsp. freshly ground black pepper
1 head garlic, unpeeled, halved horizontally
8 oz. quinoa rotelle
1½ Tbsp. balsamic vinegar
¼ cup grated Parmesan
PER SERVING: 450 Calories, 15g Fat (3g Sat.), 4mg Chol., 15g Fiber, 15g Pro., 69g Carb., 875mg Sod., 6mg Iron, 207mg Calcium
Recipes developed by Lori Powell. This article originally appeared on Health.com
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