Whole Wheat Pasta Fusilli offers a delightful and nutritious twist on a classic shape, known for its distinctive corkscrew or spiral form. Crafted entirely from the whole wheat kernel – including the nutrient-dense bran, germ, and endosperm – this fusilli delivers a satisfying, slightly nutty flavor and a firm, al dente texture. Its unique helical design is not just visually appealing; it’s incredibly practical, expertly trapping chunky sauces, finely ground meats, and pesto in its grooves, ensuring every bite is infused with flavor. Unlike refined pasta, whole wheat fusilli provides a significant boost of dietary fiber and essential minerals, making it a wholesome choice for anyone seeking a more nutritious, sustainable, and genuinely satisfying pasta experience that adds character to any dish.
Health Benefits:
High in Dietary Fiber: Promotes healthy digestion, aids in maintaining bowel regularity, and contributes to a feeling of fullness, which can support weight management.
Rich in Essential Nutrients: Provides a good source of B vitamins (Thiamin, Niacin, Riboflavin), iron, magnesium, selenium, and zinc, vital for various bodily functions.
Better Blood Sugar Control: Due to its higher fiber content, it has a lower glycemic index compared to refined pasta, leading to a slower and more gradual rise in blood sugar levels.
Supports Heart Health: The fiber in whole grains helps reduce cholesterol levels and can lower the risk of cardiovascular diseases.
Sustained Energy Release: As a complex carbohydrate, it offers a steady supply of energy, preventing sudden energy spikes and crashes.
Nutritional Facts (Approximate per 1 cup cooked / 140g serving):
Calories: 170-200 kcal
Total Fat: 0.7 – 2 grams
Saturated Fat: Less than 0.5 grams
Carbohydrates: 35-40 grams
Dietary Fiber: 4.5 – 6.5 grams
Sugars: 1-2 grams
Protein: 7-8 grams
Sodium: 4-10 mg
Cholesterol: 0 mg
Vitamins & Minerals: Manganese, Magnesium, Phosphorus, Iron, B Vitamins (B1, B2, B3, B6), Selenium.
How to Prepare:
Bring a large pot of salted water to a rolling boil. Add the Whole Wheat Pasta Fusilli, stirring occasionally to ensure the spirals cook evenly and don’t stick together. Cook according to package directions, typically 9-13 minutes, until it reaches your desired al dente tenderness. Whole wheat fusilli generally requires a similar cooking time to other whole wheat pasta shapes. Drain thoroughly before serving.
Various Recipes:
Fusilli with Chunky Marinara & Vegetables: The spirals are perfect for catching thick, tomato-based sauces with diced vegetables like zucchini, bell peppers, and eggplant.
Pesto Fusilli with Cherry Tomatoes: Toss cooked fusilli with vibrant pesto, halved cherry tomatoes, and fresh mozzarella balls for a light, fresh, and flavorful meal.
Cold Fusilli Pasta Salad: A fantastic choice for a cold salad. Mix cooled cooked fusilli with chopped cucumber, olives, feta cheese, sun-dried tomatoes, and a light vinaigrette dressing.
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