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how to cook whole wheat pasta is a step by step way of cooking perfectly till done. Learn how to boil whole wheat pasta easily.

Perfectly cooked pasta is the first step to making a successful pasta dish. The best way to cook whole wheat pasta at home is using enough water and a deep pan for boiling.

Cooked pasta should be 'al dente' or "firm to the bite". Undercooked pasta is undesirable and has a taste of raw flour, whereas overcooked pasta will be soft and sticky. So cook the pasta only till it is 90% cooked. And immediately refresh it in cold water to arrest the pasta penne further cooking.

To cook pasta, boil plenty of water in a large pan with 1 teaspoon of salt and 1 tablespoon of olive oil. Add the pasta to the boiling water by adding a few strands or one sheet of pasta at a time. Cook uncovered, stirring occasionally and gently until the pasta is tender. Cooking times may vary with the size and the thickness of the pasta. Very small pasta (like macaroni, fusilli, conchiglie, penne) may cook in 5 to 7 minutes. Larger shapes (like spaghetti, fettuccine, dried lasagne sheets) may require 10 to 12 minutes. Immediately drain the cooked pasta into a sieve or a colander. Transfer to a bowl of cold water to refresh it. Drain again and keep aside. If the pasta is not to be used immediately, add 1 tablespoon of olive oil to it and toss it.

Use this cooked pasta immediately or within an hour. If you are not using it immediately, remember to add little olive oil to it and toss well. Make Italian favourites like whole wheat pasta in tomato sauce and Whole Wheat Pasta in Low Calorie White Sauce.

Whole Wheat Pasta in Low Calorie White Sauce

Tips for how to boil whole wheat pasta easily. 1. Ensure that the water is boiled well before adding the pasta to it. 2. Always add salt along with the water so the pasta absorbs the taste of the salt while cooking. 3. Cook the pasta uncovered and preferably on a medium to high flame.

Is  Whole Wheat Pasta healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. Whole wheat pasta: Whole wheat pasta is slightly low in calories and carbs than refined pasta. What it has to offer is more fibre and some nutrients which many other pasta are devoid of. Thus whole wheat pasta made with loads of veggies minus the cheese is a wise choice for weight watchers and heart patients. Diabetics can also enjoy the pasta as mentioned above, but they need to restrict their portion size strictly. However, remember that whole grain pasta is not similar to whole grains. It is yet processed and will not have the same effect on blood sugar and cholesterol levels. Hence we recommend the use of whole wheat pasta only occasionally.

2. Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Whole Wheat Pasta?

Yes, this recipe is good for diabetics, heart and weight loss. Diabetics must have it in restricted amounts. Whole wheat pasta is made from Whole wheat flour  which is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Carrots relieve constipation, lower blood pressure, have fibre and lower cholesterol. Almonds balances your cholesterol levels. almonds have a very low glycemic index and good for diabetics.

Can healthy individuals have  Whole Wheat Pasta?

Yes, this is healthy. 

One serving of How To Cook Whole Wheat Pasta is high in

Protein : Protein is required for the managing the wear and tear of all cells of the body. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 229 calories that come from one serving of How To Cook Whole Wheat Pasta?

Walking (6 kmph) = 69 mins
Running (11 kmph) = 23 mins
Cycling (30 kmph) = 31 mins
Swimming (2 kmph) = 39 mins

Note: These values are approximate and calorie burning differs in each individual.