Bow Tie Pasta with Walnut Herbed Pesto – Delicious and filling
We included the Bow Tie Pasta with Walnut Herb Pesto sauce. This is a nice deviation from other pasta dishes. There’s something about bow ties that just feel special. This recipe is GREAT for leftovers and can be enjoyed cold the next day.
With the nutty taste of walnuts mixed in with the herb pesto sauce, it creates a very unique flavor that isn’t bland or over powering with earthy tones.
The use of the whole wheat pasta in this Bow Tie Pasta recipe is great for diabetics. This is because they include complex carbs, which means they cause less of a rise in blood sugar. The fiber in whole-grain pasta also slows down digestion. This ultimately leads to a slower, steadier rise in blood sugar, which is important for people with diabetes.
There’s so much to love about pasta. The noodles can take on any flavor and give a sense of savory satisfaction. But pasta is packed with carbohydrates. Eating too many carbs can cause inflammation, weight gain, and higher blood sugars—especially in us with diabetes.
Whole wheat pasta tastes much like a white pasta cooked al dente. Yet a 1/3-cup serving of cooked whole wheat pasta has three times the fiber, making it a better option for blood sugar control.
Fortified pasta is another alternative to white pasta. These types of pasta have egg whites, lentils, and other protein sources added to the flour blend.
They also may include barley and oats to add more fiber, and flaxseed to add healthy omega-3 fats. In fact, a 2021 study finds that higher levels of some omega-3 fatty acids could reduce your risk of early death by 13%.
These forms of pasta have more protein and more fiber in the same amount of calories as regular pasta. Both the protein and fiber content are helpful for people with diabetes keeping a close eye on their blood sugars.
Gluten-free pasta products are available at most grocery stores. They include pasta made with chickpeas, brown rice, quinoa, and other options.
View other pasta recipes here.
Bow Tie Pasta with Walnut Herb Pesto
Ingredients
- 4 cups uncooked whole wheat bow tie pasta
- ½ cup fresh arugula
- ½ cup loosely packed basil leaves
- ¼ cup grated parmesan cheese
- ½ tsp salt
- ⅛ tsp crushed red pepper flakes
- ¼ cup chopped walnuts
- ⅓ cup olive oil
- 1 plum tomato seeded and chopped
Instructions
- Cook pasta according to package directions
- Place arugula, basil, cheese, salt and pepper flakes in a food processor, cover and pulse until chopped. Add walnuts; cover and process until blended. While processing, gradually add in olive oil in a steady stream.
- Drain pasta, reserving 3 tablespoons of pasta water. In a large bowl, toss pasta with pesto, tomato and reserved pasta water.