Photo: Trader Joe’s.
Typically when I think of pasta, I envision a delicious, but not-so-healthy meal. Maybe it’s spaghetti with meatballs or fettucini alfredo, but regardless of what type of pasta, the meal is eaten for it’s glorious flavor, not it’s nutritional value. Well, Trader Joe’s is changing that. The chain of grocery stores recently released a black bean rotini that tastes great, and it’s actually good for you too.
To be clear, black bean pasta doesn’t exactly the same as normal, wheat or grain-based pasta. You can definitely still taste a hint of the black bean flavor, and the texture is a bit chewier than traditional pasta. However, like standard pasta, black bean rotini actually absorbs the sauce and flavor of the dish, so it tastes much more authentic than other pasta substitutes like zoodles or spaghetti squash. It’s about as good a substitute as you can ask for.
However, what’s even more dramatic than the taste difference between traditional pasta and black bean rotini, is the difference in nutrition. Traditional pasta is basically just a starch. Formed from semolina flower, traditional pasta tastes great, but it offers minimal nutritional benefits aside from carbohydrates for energy. In contrast, black beans are an excellent source of protein, fiber, and iron. Since the rotini is made with 100% black bean flower, the nutritional benefits carry over. Compare the stats below:
Traditional Pasta (1 cup cooked)
Calories: 200
Fat: 1 gram
Total Carbohydrate: 42 grams
Protein: 7 grams
Fiber: 2 grams
Iron: 10% DV
Black Bean Rotini (about 1 cup cooked/ 3/4 cup dry)
Calories: 200
Fat: 1.5 grams
Total Carbohydrate: 35 grams
Protein: 14 grams
Fiber: 15 grams
Iron: 20% DV
So, to spell it out, black bean rotini has twice the protein and iron, a whole lot more fiber, and fewer carbohydrates than traditional rotini. That’s a pretty significant nutritional difference.
There’s simply no replacing your grandmother’s authentic Italian pasta dish. However, if you’re looking for a healthy, midweek meal, and you’re craving some comfort food, black bean rotini is a darn good option.
