I chose this hearty pasta dish to feature early in the new year because it is flavorful, easy and nourishing, and to drive home a larger point about carbs, which no doubt landed on many “avoid” lists as soon as the ball dropped in Times Square.
Although it is a good idea to take a break from the holiday overload of cinnamon buns and sugar cookies, and although cutting back on white bread and added sugars is sound resolution material, it’s important not to lump all carbohydrates together. Vegetables, whole fruits, beans and whole grains are carbohydrate-rich foods most of us should resolve to eat more of, in fact. They are not only delicious and satisfying, they are also packed with essential nutrients, health-protective antioxidants and fiber. Carbs can be part of an overall eating pattern that is clearly linked to better health.
This recipe is a perfect example of how balance and satisfaction can come together in a comforting bowl. It is packed with vegetables (sun-dried tomatoes and escarole, but you could substitute any hearty green such as kale, spinach or arugula); lean protein (cannellini beans); healthful fat (olive oil); garlic that is cooked low and slow until it is toasted and mellowed; and a hint of fresh sage. The pasta is whole-grain, which stands up beautifully to the dish’s deep flavors and is full of fiber and antioxidants.
But here’s a news flash: This orecchiette dish would be good for you even if you made it with regular white/wheat pasta. I was surprised to learn recently that regular pasta, cooked al dente, has a moderate glycemic index (meaning it doesn’t cause a big spike in blood sugar), one that is actually lower than that of brown rice and oatmeal.