Episode

Ep 13 Spicy Maple Peanut Pasta

The recipe calls for dehydrated pasta, not fresh ones. If using fresh pasta, you will need to increase the amount as dehydrated pasta expands when cooked. Wholemeal pasta will take longer to cook than normal pasta and may taste grainier and tougher than what you are used to. However the health benefits make wholemeal a better choice. The fibre content in wholemeal foods is significantly higher and helps to lower blood cholesterol and glucose levels.

Unlike traditional Chinese soy sauce, Tamari is thicker and less salty but has a richer flavour. It also contains very little wheat, which makes it easier to find gluten-free options.

When shopping for maple syrup, make sure you purchase pure maple syrup and not maple-flavoured syrup, which is cheaper and more commonly found. Pure maple syrup has a lower glycaemic index (GI) than white sugar, which means it has a less drastic effect on your blood glucose levels. It also has high quantities of minerals such as calcium, iron, magnesium, potassium and zinc. But while maple syrup has a few more health perks than ordinary refined sugar, it is still a form of sweetener and best consumed as a treat.

The beauty about this dish is it tastes just as great served cold, making it a fantastic option for lunch the next day.


Ingredients

1½ cups wholemeal pasta
1 tsp oil
2 garlic cloves, minced
½ cup vegetable broth
2 tbsp unsweetened peanut butter
2 tbsp low-sodium soy sauce or Tamari
1 tsp maple syrup
1 tsp chilli flakes
1 head, romaine lettuce (or any other lettuce of your choice)


Method

1.    Cook pasta according to instructions on package. Drain and set aside.
2.    Heat a medium-sized non-stick frying pan over medium flame. Add oil and garlic. Sauté until garlic is soft.
3.    Decrease flame to low. Add broth, nut butter, soy sauce and maple syrup. Simmer until mixture thickens slightly.
4.    Stir mixture through pasta and sprinkle chilli flakes on top.
5.    Serve on a bed of lettuce leaves.

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