Homemade Whole Wheat Sourdough Pasta

 

 

It had been over a year since I had pasta of any sort.

That just wouldn’t do. Pasta is such a comfort food. It actually feels unsettling to not have pasta for that long a stretch. So I decided to create a pasta recipe that uses all properly prepared grains.

 

 

I’m passionate about the proper preparation of all foods but especially inflammatory grains like wheat. When properly prepared, wheat is actually easy to digest and full of beneficial vitamins and minerals.

 

 

It is my pleasure to now present a recipe for Whole Wheat Sourdough Pasta that follows the guidelines for a Nourishing diet.

 

 

 

Whole Wheat Sourdough Pasta

The recipe is really very simple and only requires four real-food ingredients.  It comes together quickly and can be prepared in the afternoon for dinner later that evening.

 

 

This dough can be made with sourdough starter discard and sprouted whole wheat if you want to eat it right away or it can be made with whole wheat flour and a long fermentation to neutralize phytic acid and unlock the nutrients in the wheat!

 

 

To read more about the health benefits of Sourdough please refer to my guide, Demystifying Sourdough – Everything You’ve Ever Wanted To Know About Sourdough Starer – Why It’s Better For You – And How To Start One.

 

 

 

Sprouted Whole Wheat Flour VS Regular Whole Wheat Flour

Sprouted Flour – Like the souring that occurs with sourdough, the sprouting process changes the wheat grain from a hard-to-digest, inflammatory food source into one with boosted nutrition. Sprouting wheat increases vitamins B and C along with increasing Carotene and neutralizing phytic acid that acts like an anti-nutrient. Let’s just say it’s a good thing!

Sprouted wheat can be used in this recipe if you would like to cook the pasta on the same day and don’t have time for a long slow fermentation!

 

Find Sprouted Whole Wheat Flour Now


 

 

Whole Wheat or Heirloom Wheat Flour – Any wheat flour will work wonderfully in this recipe. Play around with different flours to find the one that you like the best. My personal favorite is a T200 Edison Wheat from Camas Country Mills. It is smooth and soft and has all the flavor of whole wheat!

When using fresh flour I recommend leaving the dough out at room temperature for at least four hours before further fermenting the dough overnight in the refrigerator. This will assure proper breakdown of all the hard to digest proteins, and neutralize the vitamin and mineral robbing Phytic Acid.

 

 

Watch Me Make It!

 

5 from 6 votes
This Whole Wheat Sourdough Pasta is made with properly soured and sprouted grains for a delicious healthy pasta that you can feel good about!
Homemade Whole Wheat Sourdough Pasta
Prep Time
40 mins
Cook Time
3 mins
Resting Time
1 hr
Total Time
45 mins
 

This easy sourdough pasta is made with organic sprouted or soured whole wheat for a delicious and quick nourishing meal.

Course: Dinner
Cuisine: American, Italian, Traditional
Keyword: Fermented, Nutrient Dense, Real Food, Sourdough
Author: Butter For All
Ingredients
  • 2 Eggs
  • 1 Teaspoon Salt 7g
  • 1 Cup Active Sourdough Starter, Stirred Down 250g at 100% hydration
  • 1 1/2 - 2 Cups Whole Wheat Flour 225 - 300g
For Your Work Surface
Instructions
  1. In a large mixing bowl beat the eggs and salt with a fork.

  2. Add the sourdough starter and stir it in until well blended.

  3. Add the flour slowly until a stiff dough is achieved, starting with the lower amount and increasing flour as needed. In the bowl, knead the mixture into a smooth dough. 

  4. Remove the dough from the bowl and gently knead the dough on a floured surface resting the dough for several minutes in between each kneading. Once the dough is smooth and elastic put it back in the bowl for proofing.

If Using Sprouted Flour
  1. Cover the bowl and refrigerate for 1 hour.

If Using Fresh Flour
  1. Cover the bowl and let the dough proof at room temperature for four hours.

  2. Move the dough to the refrigerator for a long slow ferment overnight.

Rolling and Shaping the Pasta
  1. Clear a large work surface and flour it lightly with flour. Remove the dough from the bowl and pat it into a square. Cut the dough into four equal sections. 

  2. Working with one section at a time, flour the dough and use a rolling pin to flatten the dough into a long rectangle. Once it is thin enough to fit in your pasta machine continue to roll the pasta that way. If you don't have a pasta machine you can use the rolling pin and roll it by hand. 

  3. If using a pasta machine, start the dough on the thickest setting. Put the dough through the roller on each thickness a minimum of two times until you reach your desired thickness. Flour the dough between each setting. Put the long sheets of pasta through the cutting side of the pasta machine or use a sharp knife to cut long noodle like strips of dough.

  4. Once the dough is cut flour it lightly and gather the noodles loosely to keep them from tangling. 

  5. Set the noodles on a sheet pan to keep them off the work surface.

  6. Bring a large pot (at least three quarts) of water to a gentle boil.  Working in batches, boil the pasta for three minutes. Use a pasta spoon or spider strainer to remove the cooked pasta from the water before adding the next batch. Be careful not to add too much pasta to the pot. Fresh pasta will stick together if it is crowded. For three quarts of water you can safely cook one quarter of this recipe at a time.

  7. Serve your fresh pasta with your favorite sauce and enjoy every bite!

Storing the Pasta
  1. For long term storage this pasta can be air dried on a pasta drying rack and stored in an airtight container. It can also be frozen, generously coated with flour, in a shallow covered container for up to 3 months.

  2. For short term storage this pasta can be generously coated with flour and refrigerated in a shallow covered container for up to one week.

 

 

 


 

 

 

 

 

25 Comments

  1. Loved this use of my sourdough discard! It was a lot of work since I don’t have a pasta machine but the result was tasty, chewy noodles. I had no issues with them sticking together. However, we did end up cooking them longer than 3 minutes because we felt they weren’t quite done yet. Served them with a nice bolognese sauce but I bet they’d be great with beef stroganoff as well. Maybe I’ll do the stroganoff next time 🙂 Thanks for the great recipe!

  2. Janette

    I’ve jumped on the sourdough wagon during this coronavirus quarantine. Made my first starter (and named it Rona so something good comes from this :)) and a couple days ago my first sourdough loaves. I totally hit it out of the ballpark – best bread I’ve ever made! I’ve been looking for recipes for my discard and came upon yours for the pasta. Just got done eating the scraps with a little butter and parm and wow, was it fantastic! I make homemade pasta occasionally so didn’t find it difficult to roll and cut by hand. The rest is drying for dinner tonight. The subtle flavor and texture difference was surprising to me – it really made a difference and now I don’t want to make non-fermented pasta again! Now to peruse the rest of your site and learn about sprouted grains. I’ve always ground my own whole grains but have never sprouted them. For the pasta, I did the recommended 4 hour counter ferment and then a 24 hour fridge ferment with half freshly milled hard white whole wheat and half store-bought organic AP flour. Would I get the same health benefits from doing it this way or do I need to use sprouted flour? Thanks for the great recipe!

    • Hi Janette,

      I’m so happy for you and love the name! 😂 Yes, I love sourdough pasta as well, maybe too much, lol.

      The souring and sprouting process are very similar, they just use different mechanisms for achieving the same thing, grains that are easier to digest and more vitamin and mineral availability. The big difference is sprouted wheat won’t have as much gluten, so it doesn’t rise well like fresh wheat. But it’s great for quick breads and cookies, things that you might want to bake and eat the same day instead of fermenting! Keep doing what you’re doing, fermenting is just as good!

      Thanks for the nice feedback!

      Courtney

  3. DJ Woodworth

    Hi I have a short story to tell.
    With Covid-19 going on I’m determined to use this time to learn (total beginner here) and master how to make all my grain products with whole wheat and sourdough (I’m gluten sensitive but thankfully not intolerant). My spouse and I want to start eating more healthy and have started eating more inline with the Mediterranean Diet. I’m also reaching the WAPF way of eating. Anyways I tried this recipe the other day with mixed results. After reading the comments here I figured out my mistake. I use just normal whole wheat (not sprouted) and didn’t let it ferment long enough. I ended up with really sticky dough that I had to keep adding AP flour to to get it through my pasta press. (I’m a sucker for my press it was a Christmas gift I absolutely love). In the end (and after A LOT of cussing) I got the noodles to work and we both loved them. Next time I’ll try letting it ferment overnight, fingers crossed.

    Now on to my actual question. If I make a big batch and wish to freeze for future use how would you recommend treating the noodles in preparation for freezing, and the best way of cooking them once frozen. If you have this posted somewhere already and want to just direct me to the link i’d appreciate it.

    • Hi DJ!

      Yes you are correct, if you are not using sprouted flour you will want to ferment the dough about 4 hours at room temp and then overnight in the fridge. It will rise some, but the rolling process usually pops any bubbles in the dough. Even with sprouted flour, the dough needs to rest to fully hydrate.

      I have been experimenting with drying the noodles, it has worked well for me. I hung them until they were 100% dry (about 2 days). Then I stored them in an air tight container and we just boiled up the portion we wanted to eat.

      For freezing you want them to be completely covered with flour and partially dried on your work surface before laying them gently in a sallow container. Do not stack the too high or the weight will make them stick to each other. I like to use the flat shallow glass pyrex.

      Also, make sure to watch my sourdough pasta video on YouTube, that might have some valuable tips. 🙂

      I’m happy to hear you ended up loving the pasta!

      Courtney

  4. Hannah Olowokere

    Hi Courtney!

    I’m new to sourdough but have been wanting to make your pasta! What does it mean for the starter to be at 100% hydration? Also, by sprouted whole wheat flour do you mean flour that has been sprouted by soaking or is there a dry flour that I can buy that’s already sprouted? Thanks so much!

  5. Katinka

    Hi Courtney,
    I want to try this recipe and do the longer ferment with ordinary spelt flour. However, I live in the sub-tropics (it’s summer now) and 24 hours seems a long time to ferment with eggs and I’m also worried about the dough becoming massive – do you mean for the long ferment to be in the fridge?

    • Hi Sheila,
      The dough should not be damp. It should be the consistency of a regular pasta dough. In step three, you add the sprouted flour and knead the dough until it is smooth. If the dough is sticky it would be best to add flour as needed at this time. Do you keep your starter at 100% hydration by weight? If not, that may be why the dough is damp.
      Hope this helps!
      Courtney

    • Hi Raia!

      Thank you so much! You can absolutely ferment it as long as you want. Once made, it can also be kept in the refrigerator to continue a slow ferment. I have kept if for up to a week with no problem! I hope you fully enjoy every fermented bite!

      -Courtney

  6. Eulàlia Mesalles

    Hello, we have made this pasta but we have a lot more quantity that we can eat in one meal. I have question: How many days can be preserved in the fridge (raw-unboiled), thank you in advance!

    • Hi Eulàlia!

      That’s great, I’m so happy to hear you made this pasta! I hope you love it!

      It should be fine for 5-7 (or more) days under refrigeration. Just make sure to flour it sufficiently so it doesn’t stick together.

      Another option would be to dry it for future use if desired. I haven’t dried this recipe, we usually eat it fresh within a week. But I’m sure if you follow a good technique for drying egg pasta you will be fine!

      Hope this helps!
      Courtney

  7. Tali Waller

    Our family has gone off of pasta as well and it is quite depressing… so some questions, if you don’t sprout the grain is it still beneficial to do the sourdough? Also, can you use spelt? Also, in times of desperation where you need to just use some easy noodles, which is a better option: white rice noodles, brown rice noodles, white wheat noodles, other? We are in Israel and specialty ingredients aren’t easy to come by.

    • Hi Tali,

      Great questions! So using straight sourdough is great but the dough should be fermented for a longer period of time. I would make the dough and refrigerate it for at least 24 hours to make sure it is fermented enough to break down gluten and neutralize phytic acid. Spelt or other heirloom grains are a good choice but should also be fermented. Quinoa is one grain that can be eaten without soaking so if you can find quinoa pasta(?) that might be a good option.

      As far as pre-made pasta goes, out of those you list, I would choose white rice. Because the husk of the rice is removed it is very easy to digest and doesn’t require soaking.

      I hope this helps and I hope you can find some ingredients to experiment with!

      Thanks for visiting my site,
      Courtney

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