Vegetables offer a delicious and nutritious alternative to pasta for those looking to reduce the amount of carbohydrates consumed. You can save substantially on your carb intake by swapping a variety of vegetables that have 10 or fewer grams of carbs per 1-cup serving for a 1-cup serving of pasta, which the USDA reports contains about 43 g of carbohydrates. By incorporating several different pasta alternatives, you can bypass expensive low-carb pasta, add variety to your diet and get the benefits of nutrient combinations from different vegetables.
Spaghetti Squash
With 10 g of carbs per 1-cup serving, spaghetti squash is notably lower in carbohydrates than spaghetti while being a filling and satisfying substitute. Simply bake a pierced squash whole, cut it, remove the seeds and pull out the squash strands with a fork, separating them so they resemble noodles. Top the warm squash with your favorite spaghetti sauce or use it in any recipe where you'd normally use spaghetti or angel hair pasta. It's delicious with pesto.
Bean Sprouts
Either raw or cooked mung bean sprouts may take the place of pasta. Bean sprouts contain 6 g of carbohydrates and 31 calories per 1-cup serving. For a low-carb version of lo mein, for example, mix sprouts with your favorite combination of stir-fried vegetables and meat. With their mild flavor, bean sprouts also go well with just about any kind of pasta sauce. You may be pleasantly surprised how good cooked sprouts taste with a red sauce.
Cabbage
A 1-cup serving of thinly sliced boiled cabbage contains a little over 8 g of carbs and only 34 calories. You could also fry thin strands of cabbage in a bit of olive oil and garlic until wilted. Serve the cooked cabbage "noodles" with a pasta sauce of your choice.
Cauliflower
A cup of boiled cauliflower cut into 1-inch pieces contains just 5 carbs and 28 calories. For an orzo or couscous substitute, shred cauliflower in a food processor and microwave it in a covered container for three to four minutes or until tender. Serve stewed meat or vegetables atop a plate of cooked chopped cauliflower. Or toss the cooked cauliflower with olive oil, crumbled gorgonzola or feta cheese and fresh minced tarragon.
Eggplant
Contributing 9 carbs and 35 calories per 1-cup serving, boiled or baked eggplant offers a tasty pasta alternative. Try pan-fried sliced or diced eggplant served with your favorite pasta sauce for a satisfying entrée. Eggplant pairs well with sauces with Italian or Middle Eastern overtones. For an easy one-dish meal, pour the sauce of your choice over eggplant slices and bake until the eggplant is soft and fully cooked. Eggplant and zucchini strips are an ideal substitute for lasagna noodles.
Member Comments