Whole wheat pasta has gained popularity among nutritionists and diners as a healthier alternative to regular pasta. Whole wheat pasta is made from protein-rich, ground whole durum wheat and also comes in varieties blended with whole grains such as barley and oats. Whole wheat pasta packs nearly three times the fiber of regular pasta and is sold in varieties including rotini, penne, linguine, spaghetti and shells.
Rotini
The Italian word for "twists," rotini is shaped like a corkscrew, and it originated from northern Italy. The shape of rotini makes it ideal for dishes that require a lot of sauce, and it is also frequently used in pasta salad recipes. Whole wheat rotini is generally boiled in 4 to 6 qt. of water for about 10 minutes, depending on the hardness or softness desired.
Penne
Penne is the Latin word for "feathers," and this pasta is long and tubular with ridges across its surface. Whole wheat penne is often used in dishes that require pasta to be mixed with cheese and meat and baked in the oven because it holds its shape very well. Penne is also used to make cold salads and cooks in as little as six minutes, ideal for making quick meals.
Linguine
The Italian word for "little tongues," linguine is a flat, narrow pasta that originated in the south of Italy. Whole wheat linguine is often used in pasta dishes made with clam sauce and cream sauce, and it also works well with recipes that feature thick tomato sauce, which clings to the sturdy pasta.
Spaghetti
Spaghetti means "strings" in Italian, and this is probably the most popular and well-known pasta in the world. Most commonly used with meat sauce, meatballs or plain tomato sauce, wheat spaghetti can also be used in soup dishes and pasta salads. The thin version of whole wheat spaghetti has many of the same uses as the regular version, and is also perfect for stir-fry dishes.
Pasta Shells
Created by the citizens of Naples and Genoa who lived by the sea, mezzo conchighlie, which means "medium shells" in English, are shaped like seashells and knurled with ridges. Because the shells have a natural hollow, they soak in the flavors of sauces made from tomato, pesto and cream, and hold meat sauces without breaking up into pieces. They are also used in pasta salads and can be tossed with olive oil and pine nuts for a quick, easy-to-make side dish.
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