Homemade Whole Wheat Pasta + Sauce (PCOS-Friendly)
Pasta can absolutely fit into a PCOS-friendly diet, especially when made with whole grains and paired with high-protein, high-fiber sauces.
Equipment
- Food Processor , or Stand Mixer Method or Bowl.
- A food scale for accuracy , Optional but highly recommended or measuring cups
- Large pasta pot
- Cookie sheet or tray
- Clean counter or workspace
- Knife
- Plastic wrap
Ingredients
Pasta Ingredients
- 2 1/4 cups Sprouted whole wheat flour (or 254 grams) plus extra flour for dusting
- 3 large eggs
- 1/2 tsp Kosher salt
- 1-3 tbsp water
Ingredients for Beef & Veggie Pasta Sauce
- 1 tbsp olive oil
- 1 medium onion diced
- 1 red bell pepper diced
- 8 oz baby bella mushrooms diced
- 3 cloves garlic minced
- 1 pound lean ground beef (90/10) or ground turkey
- 1 jar favorite marinara sauce
Instructions
How to Make the Dough
- Combine Ingredients: Add flour and salt to food processor, then crack in 3 eggs. Pulse until dough resembles course crumbs.
- Add Water Gradually: Add water, 1 tablespoon at a time, pulsing after each addition, until the dough forms a smooth elastic ball.
- Knead: On a floured surface, knead the dough for a few minutes to develop the gluten. Use the heal of your hand to press, fold and turn the dough.
- Rest the Dough: Wrap it in plastic wrap and let it rest for 30 minutes to relax the gluten and hydrate the flour.
Rolling and Cutting the Pasta
- Roll the Dough Out: Divide dough into 2-3 portions, keeping unused portions covered in plastic. Roll each portion of the dough into a long rectangle shape. Trying to get the dough as thin as possible without breaking. Exact size will differ depending on the amount of dough you started with (The thinner the dough the faster it will cook).
- Dust with Flour and Roll: Lightly dust your rectangle with flour and then roll your rectangle, starting at the bottom edge, up into a long cigar-like shape. (If you don't use enough flour on the dough, the pasta strands will stick together)
- Cut Into Stripes: Use a knife or pizza cutter to dough into fettuccine-like strands. I usually recommend no bigger than 1/2 inch. Once cut, unravel pasta strands and place on cookie sheet to dry a bite while working on next batch.
- Tip: At this point, fresh pasta can be refrigerated, covered, for 2 days or frozen for 2 weeks before cooking.
- Cook the Pasta: Add fresh pasta to boiling water which has been seasoned with salt. Boil for 90 seconds to a few minutes until done. Time will vary depending on thickness of pasta. Best way to test for doneness is to try a strand of pasta. Save 1 cup of pasta water for sauce! Drain and add back into pasta pot. Keep pasta water off to the side.
Make the Beef & Vegetable Tomato Sauce
- Cook the Meat: Heat olive oil in pan over medium-high heat and then add ground beef or turkey. Use a spatula or wooden spoon to break up the ground meat into smaller pieces as it browns.
- Saute Veggies: Once the meat in browned, add in onions and garlic. Stir. When onions have started to soften, about 3 mins, add in mushrooms and bell pepper. The mushrooms will release a lot of moisture. Keeping stirring until liquid has evaporated.
- Combine: Stir in jarred marinara sauce and let simmer on low heat until pasta is ready. Add sauce into large pasta pot with drained pasta. Toss sauce and pasta together. Add pasta water as needed to thin the sauce.
- Serve: Serve pasta and sauce with parmesan cheese or a scoop or ricotta on top.
Video
Notes
Your pasta dough will need to rest for 30 mins after kneading. This is when you can start making your pasta sauce.
Add finely chopped veggies to the sauce for extra fiber or blend for a smoother texture.
Nutrition
Calories: 416kcalCarbohydrates: 53gProtein: 30gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.5gCholesterol: 142mgSodium: 842mgPotassium: 1067mgFiber: 10gSugar: 7gVitamin A: 1257IUVitamin C: 35mgCalcium: 70mgIron: 5mg
Tried this recipe?Let us know how it was!