Gluten-Free Pasta – Types, Tips To Buy, Recipes

Tasty Gluten Free Pasta in Red Sauce

Are you looking for the best gluten-free pastas? In this article, you can find the list of the best gluten-free pasta types that will make your taste buds happy.

If you are a pasta lover, you may feel discouraged about following a gluten-free diet plan. After all, pasta is usually one of the top foods one is advised to avoid while on this diet. 

However, you don’t need to give up on pasta on a gluten-free diet because you have some fantastic gluten-free pasta options available. 

What is gluten free pasta?

Gluten-free pasta is made with gluten-free ingredients such as rice, quinoa, corn, and even potato flour. 

The taste and texture of gluten-free pasta [1]Scholar Blogs: The Worldwide Gluten-Free Movement and its Effects on Pasta are almost identical to traditional pasta. These pastas are available in the form of spaghetti, penne, fusilli, elbows, shells, lasagna, and more. 

Non-gluten pasta is a healthy alternative to regular pasta as it is rich in vitamins, minerals, and fiber. 

This pasta alternative is also suitable for people with celiac disease [2]National Institute of Diabetes and Digestive and Kidney Diseases: Celiac Disease or gluten intolerance.

6 types of gluten-free pasta 

Gluten-free pasta tastes almost like regular pasta. The only thing that changes is the ingredients. Here are six types of gluten-free pasta: 

1. Brown Rice Pasta

Brown rice pasta is a healthy alternative to regular pasta, rich in vitamins, minerals, and fiber. It has a nutty flavor and a slightly chewy texture. 

Pros

  • Rich in vitamins, minerals, and fiber
  • Rich in antioxidants

Cons

  • The texture can be slightly chewy

2. Quinoa Pasta

Quinoa is naturally gluten-free and hence, quinoa pasta can be an ideal choice for pasta lovers on a gluten-free diet. This pasta is packed with essential nutrients.

Additionally, it has a rich texture that makes it filling and healthy.

Pros

  • High in protein
  • Good source of fiber
  • Easy to cook

Cons

  • It can be bitter if not rinsed well before cooking
  • Not as widely available as other types of gluten-free pasta

3. Chickpea Pasta

Chickpea pasta is made from garbanzo beans. It is high in protein and fiber content but low in carbs. 

It also contains iron, so you can have an active lifestyle without feeling tired all day long.

Pros

  • Helps in weight management
  • Good source of protein and fiber

Cons

  • Denser than other types of pasta

4. Multigrain Pasta

Multigrain pasta is made with a combination of different gluten-free grains. The most common types are rice, corn, millet, amaranth, and quinoa.

This pasta is a good source of vitamins and minerals. It is also rich in fiber which helps with digestion. 

Pros

  • A good source of vitamins and minerals
  • Promotes digestive health 

Cons

  • Chewy texture
  • Need to pay attention to ingredients to avoid gluten traces 

5. Almond Flour-Based Pasta

If you are looking for a low-carb and gluten-free pasta option, then almond flour-based pasta is a good choice.

It is made with almond flour and tapioca flour. Almond flour is a good source of healthy fats, proteins, and fiber. 

Pros

  • Improves gut health
  • Low carbs pasta

Cons

  • Expensive 
  • High in Omega-6 fatty acids

6. Legume-Based Pasta

This variety of pasta is made with a combination of different types of legumes. The most common types are chickpeas, lentils, and beans. It is also low in carbs and calories. 

Pros

  • High in vitamins and minerals like iron, calcium, and vitamin B6

Cons

  • May not be suitable for people with legume allergies
  • Beans are not easily digestible 

Tips to buy gluten-free pasta

Pasta without gluten is now more widely available than ever before. You can easily find a type that suits your needs and preferences. 

Here are some tips for choosing the right gluten-free pasta [3]Beyond Celiac: Gluten-Free Shopping: Grains & Pastas

  1. Check the label: The first step is to check the label. Make sure it says “gluten-free” or “certified gluten-free.”
  1. Read the ingredients: Gluten-free pasta is made with a variety of ingredients, so it’s important to read the ingredients list to make sure you’re comfortable with all of them.

Note: If you have any allergies, be sure to check that the ingredients don’t contain anything you’re allergic to.

  1. Consider the texture: Gluten-free pasta can be made from a variety of flours, so the texture can vary widely. If you are used to eating wheat pasta, you might prefer gluten-free pasta made with brown rice flour, which has a similar texture.
  1. Consider the taste: Gluten-free pasta can taste slightly different than wheat pasta. If you’re not used to eating gluten-free pasta, it might take some time to get used to it. 

Steps to make gluten-free pasta at home

The best way to avoid gluten in your food is to prepare it yourself. Cooking gluten-free pasta at home is not only healthy but also easy. 

You can enjoy a delicious and nutritious meal with just a few simple ingredients. Let us find out how: 

Ingredients: Gluten-free flour, Water, Salt, Olive oil

How to prepare 

  1. In a large bowl, mix the gluten-free flour, water, salt, and olive oil. 
  2. Knead the dough for about ten minutes. 
  3. Then, let it rest for 30 minutes. 
  4. After the dough has rested, divide it into four equal parts. 
  5. On a floured surface, roll out the dough with a rolling pin. 
  6. Then, use a knife or a pasta machine to cut the dough into pasta shapes.  

Points to consider

While cooking gluten-free pasta, there are a few things you need to keep in mind. Here are some cooking tips to follow:

  • Gluten-free pasta is generally more delicate than regular wheat pasta. So, do not overcook it.
  • Some kinds of gluten-free pasta tend to absorb more water. So, you may need to add more water while cooking as required. 
  • Use a large pot while cooking to prevent the pasta from sticking.
  • Stir it every 30 seconds until the pasta begins to plump to avoid clumps.  

3 delicious gluten-free pasta recipes 

If you’re looking for some non-gluten pasta recipes, here are three delicious recipes to please gluten-free pasta lovers. 

1. Quinoa Pasta With Courgette And Pesto Sauce

This quinoa pasta with courgette and pesto sauce is one of the yummiest pasta dishes you can have on your diet. Quinoa keeps you full and helps in weight management.

Ingredients: Gluten-free quinoa pasta, courgette, pesto sauce, olive oil, garlic cloves, salt, and pepper

Method to prepare

  1. Add quinoa pasta to boiling water and stir occasionally. 
  2. Cook until it comes to desired texture, and then drain the excess water. 
  3. In a pan, heat some olive oil and add garlic cloves. 
  4. Then, add the courgette and sauté for a few minutes. 
  5. Now, add the cooked pasta and pesto sauce. 
  6. Mix everything well and season with salt and pepper. Serve hot.

2. Chickpea Pasta With Tomato Sauce

This chickpea pasta with tomato sauce is a healthy and tasty recipe. Chickpea is a good source of protein and fiber. It helps in managing blood sugar levels and also aids in weight loss.

Ingredients: Chickpea pasta, fresh tomato sauce, olive oil, garlic cloves, salt, and pepper.

Method to prepare

  1. Cook the pasta in boiled water, drain and set aside. 
  2. In a large saucepan, heat the olive oil over medium heat. 
  3. Add the garlic and cook until fragrant. 
  4. Add the tomato sauce, salt, and pepper to taste. 
  5. Bring the sauce to a simmer and cook for about 15 minutes. 
  6. Add the cooked pasta to the sauce and stir until well-coated. Serve immediately.

3. Gluten-Free Italian Pasta Salad 

This is a delicious and healthy pasta salad packed with flavor and nutrients.

Ingredients: Gluten-free pasta, cherry tomatoes, mozzarella balls, black olives, basil leaves, Italian dressing

Method to prepare

  1. Cook the pasta in boiling water according to the package instructions. 
  2. In a pan, fry cherry tomatoes, mozzarella balls, black olives, and basil leaves with little olive oil. 
  3. Mix the cooked pasta in the same pan. 
  4. Add the Italian dressing and mix until well-coated. Your delicious pasta is ready. 

Conclusion

Pasta was once considered off-limits for anyone on a gluten-free diet. But now, plenty of gluten-free pasta options are available.

While most gluten-free pastas are safe for people with celiac disease or gluten sensitivity, it’s important to talk to your doctor or registered dietitian before you go ahead with gluten-free alternatives.

References

References
1 Scholar Blogs: The Worldwide Gluten-Free Movement and its Effects on Pasta
2 National Institute of Diabetes and Digestive and Kidney Diseases: Celiac Disease
3 Beyond Celiac: Gluten-Free Shopping: Grains & Pastas

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