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Cauliflower rice and zucchini noodles are excellent, yet it is unequalled the benefits and flexibility of pasta. And you shouldn’t rule out to your diet completely: A?recent survey that could reach over 23,000 people by Italy’s Department of Epidemiology showed that the casual serving (while in the context of daily calorie needs) of your Mediterranean diet staple is definitely connected with reduced body mass index, smaller waist circumference, and improved waist-hip ratio.

But i am not saying you need to dive face-first in a bowl of white pasta or boil up one more pot of the old whole-wheat penne. The?cool kids within the pasta aisle are produced from beans and legumes-black beans, garbanzo beans, lentils, red lentils, and more. Though their calorie submissions are just like that of wheat-based pasta, products boast far more fiber and protein, leading them to be an awesome option for Meatless Monday followers?and full-time vegetarians alike. Fortunately they are a fantastic alternative to many other gluten-free pastas, like corn and quinoa pasta, that are notorious for losing their shape.

And no problem: If you want the hearty flavor of whole-wheat pasta, it’s likely you’ll enjoy bean pastas too. Just?alter different sauces and toppings, like pairing?garbanzo bean fusilli with red sauce or?black bean spaghetti with another variety. Unfortunately, though,?subject to that you shop, bean pasta may very well be a little more expensive than regular white pasta. But for the nutritional boost and versatility, it can be totally worth the money.

To begin, do this black bean pasta recipe?that has a fun Asian flair:?

Sesame Broccoli and Black Bean Pasta

Serves 4

Ingredients

• 8 ounces black bean spaghetti
• 1 head broccoli, reduce florets
• 1 tablespoon plus 1 teaspoon plain sesame oil
• 1 tablespoon sesame seeds
• 1 green onion, chopped

Directions

1. Preheat oven to 400F.
2. Toss broccoli florets with 1 tablespoon sesame oil. Roast at 400F for 35 minutes or until crispy. Shake pan several times to forestall sticking and burning. Schedule.
3. Prepare pasta based on package directions. Drain and reserve a modest amount of the starchy pasta water.
4. Toss broccoli with pasta, green onion, reserved pasta water and remaining teaspoon of sesame oil.
5. Divide pasta and broccoli mixture into four servings. Garnish each with sesame seeds.