I found this wonderful recipe to make soy pasta during one of my google searches for low carb recipes on a German forum for owners of a wonder kitchen multitask machine – it can do almost everything under the sun and is called Thermomix. If I were just starting out and had a bare kitchen and that kind of money to spare, this looks like a great thing to have. Well, unfortunately, I can’t afford the machine (the new model costs over €900) but I nevertheless tried the recipe. Or rather, I took the ingredients and used my own method since I did not possess the machine and could not relate to the instructions. I also did not want to use my bread machine as my Low Carb Sunflower Seed Loaf made in the machine was less successful than the version made by hand!
Result – I came up with some amazing low carb noodles! Thank you, Sputnik (pen name of the recipe owner on Wunderkessel). I have a cookbook called The Essential Pasta Cookbook and in the past, I really enjoyed cooking from it. But sadly, it was relegated to the back of my bookshelf when I stopped eating carbs. I even considered throwing it away so that I would not be tempted to make anything out of it. Well, I am so glad I didn’t throw the book away. Over the course of the last two and a half months, I’ve made Spaghetti Bolognese, Spaghetti Aglio Olio, Cannelloni, Lasagne, Chicken Vegetable Noodle Soup, Fettucine with Chicken and Mushrooms, Tagliatelle with Feta, Spinach and Sun-dried Tomatoes and Chinese Stir-fried Noodles, just to name some of them, not all from the above book though.
I haven’t tried raviolis, tortellinis and Chinese won tons yet. Wasn’t sure if the dough would stick together enough to hold in the filling while cooking but I’ll never know unless I try. Now that’s a lot more recipes than you can do with Shirataki noodles. And the good thing is, they don’t even taste odd – more like whole-wheat pasta. I must stray a little and tell you about some ‘protein spirelli pasta’ I bought some time back from an online low carb shop. They had 14 gr carbs per 100 gr pasta (compared to my 3.1 gr below) and they tasted like eating badly cooked calamari – chewy and no taste. Yucks!
First two notes of warning. Number 1 : This pasta, as mentioned, is made with soy flour AND gluten. If you have any concerns with eating soy and are not happy with its side effects or have a gluten allergy, then this is not a recipe for you. I do notice that I do react to the pasta just like I would to eating any other beans (soy is after all, a bean) but that is all I have really ‘suffered’ from and it was not painful or unpleasant, if you get what I mean. Also, due to my eagerness to get the perfect pasta, I’ve eaten more soy pasta than I would normally eat any pasta, so this could account for the slight changes in my digestive system. 🙂 However, with all these noodle possibilities, I think I can live with the slight inconveniences caused by eating beans.
Number 2: you do need a pasta machine to do this. There is no way you could ever roll out the dough so thin and evenly, using your plain strength. I have an Altas pasta machine with a motor but of course, a hand-cranked one would work just as well. The Thermomix mentioned above can mix the dough but it can’t roll and cut the pasta. Ha!
So why has it taken so long for me to post. Well, I started out making spaghetti. The rollers of the pasta machine did not cut the dough properly. I ended up always with two strands attached together so I had to painstakingly pull them apart. This took a long time. The same happened with my tagliatelle but it was much easier separating the strands. My Atlas manual says that if the spaghetti doesn’t cut, it’s because the dough isn’t dry enough. I thought it was the fault of the dough and started trying different ratios of soy flour to gluten. I also let the dough rest for a few hours to dry it out but that didn’t work either. Then I googled and found that other users had the same problem making regular pasta with flour. Many said they would give up making spaghetti. Could it be the machine? Don’t know. Anyway, after trying various combinations of ingredients, I have come back to almost the same ingredients as those in Sputnik’s recipe. You may be using a different machine and may not even encounter my problems. After making the pasta several times, I find that spaghetti is the form that takes the longest to separate, so if yours comes out in double strands, be prepared to set aside a bit of extra time to separate them. I would not discourage you from making spaghetti because my Spaghetti Aglio Olio tasted great and so did the Stir-fried Chinese Noodles!
Here is the recipe. It makes enough for 4 persons or 3, if the portions are larger. You get about 90 gr of uncooked pasta per person (if 4 servings). For cannelloni, I got enough to make 6 servings and still had leftover pasta. Same with lasagne. I had more pasta than necessary.
Low Carb Soy Flour Pasta/Noodles (serves 3-4)
120 gr soy flour (I use the full fat variety)
80-85 gr gluten
2 tsp salt
2 large eggs
2 tsp oil
2 Tbsp warm water
Mix the soy flour, gluten and salt well in a mixing bowl. Add the other ingredients, mix well with your hands, the traditional way, or with a spoon till the dough has come together. Turn out onto your work table and knead till smooth. Doesn’t take long. Wrap in cling wrap and leave to rest for about 30 min or as long as you can.
Unwrap your dough. Cut into 8 equal pieces and process it through your pasta machine as you would for regular pasta to your desired thickness and then cut into the form you like. Just so that you have an idea, here are the thicknesses I use. My Atlas pasta machine has 9 thickness settings with 1 being the thickest and 9 being the thinnest. For spaghetti and chinese noodles, I roll to 5 and then use the spaghetti attachment to cut. For tagliatelle, I roll to 8 and then cut (seemed to have the best result). For lasagne and cannelloni, I roll to 6.
To cook your pasta (I also pre-cooked my pasta before making lasagne and cannelloni), bring a huge pot of water to boil with some salt. When the water is boiling, put in your noodles and cook for 2 minutes. Watch your pot! The water sometimes foams up and overflows. Drain and use. If there is leftover pasta for whatever reason, the noodles end up in a soup the next day! No waste here!
Nutritional Information per serving if 4 servings
Total Cal – 249.6 kcal; Fat – 12.2 gr; Carbs – 3.1 gr, Protein – 31.9 gr
Print this recipe – Low Carb Soy Flour Pasta/Noodles