Six types of authentic sourdough pasta noodles to try that cook up in minutes on the stovetop and are whole grain for maximum nutrition and taste.
Back in 2002, when I began to learn about traditional diets, I started to understand for the first time how unhealthy pasta and even whole grain organic pasta are to eat.
Concerned about the high level of antinutrients and the risks to gut health, I immediately removed all commercial brands from our family’s menu.
Since then, I have intermittently made sourdough pasta noodles from scratch using a Russian recipe for pel’meni cultured dough using flour, eggs, and fresh liquid whey. (1)
I never posted this recipe because it didn’t turn out consistently enough for my liking. It was also quite time consuming!
What Qualifies as Sourdough Pasta?
I am happy to report that after nearly 20 years, our family is excited to eat whole grain pasta once again on a regular basis!
My favorite family-owned bakery now has six different types of sourdough noodles that they will ship freshly made right to your door!
Flour, Sourdough Starter and Water ONLY
The ingredients are simple and consistent with authentic sourdough:
Organic unbleached wheat flour, organic semolina flour, organic sourdough culture, water.
The pasta is also naturally high fiber, containing 9 grams per serving.
Of course, this amount of fiber would not be a good thing if the pasta was a typical commercial brand.
However, because the organic flour is fermented into sourdough, the fiber content becomes more digestible and optimized as a prebiotic for feeding beneficial gut bacteria.
Traditional Die Pasta-Shaping
The texture on the noodles also indicates that the pasta was shaped in a traditional bronze, non-teflon die. This is a very important, yet often overlooked, aspect of pasta manufacturing.
I’ve listed each of the six kinds of sourdough noodles below. They cost roughly the same as organic brands that do not offer the nutritional advantages and digestibility of sourdough.
And, I can tell you from personal experience that you will save a ton of time by not having to make it yourself.
These sourdough noodles cook up on the stovetop in just a few minutes. They also hold onto the sauce beautifully with each and every tasty bite.
All that is required is to boil a pot of water (preferably filtered) with a bit of sea salt and then add the pasta. They are ready in 4-8 minutes. Test for your desired firmness.
I recommend trying this 4-ingredient alfredo sauce or this 10-minute marinara if you’ve never made your own pasta sauce before.
Kid’s Alphabet Pasta
What about Sprouted Pasta?
What about sprouted pasta? Is this type of noodle comparable in digestibility to sourdough?
Yes, it is.
I would just suggest a couple of cautions.
First, the vast majority the so-called sprouted pastas I’ve seen on the market contain at least a portion of unsprouted flour in the ingredients, or, even worse, indigestible vital wheat gluten. Read ingredient labels carefully and steer clear of these brands!
That said, there are a few good brands of sprouted whole grain pasta out there. This is my favorite.
Secondly, some people find that sourdough is more easily digested than sprouted grains. You be the judge of your own digestion and see which ancestral-style pasta works best for your family!
(1) Sourdough Egg Noodles
OK, thanks for the info, Sarah. I’ll just stick to their brown-rice pasta then, which I’ve been quite pleased with.
In another article, Sarah, you mention that Jovial Foods soaks all their brown-rice pasta for 24 hours before shaping. Do you happen to know if they soak their einkorn pasta too?
Sarah Pope MGA
They do not soak their einkorn pasta.
There’s a great Canadian brand of sourdough pasta from BC – Kaslo Sourdough Pasta
Not made with einkorn? That’s unfortunate. Einkorn is the only kind of wheat I will buy from now on.
My husband is from Germany, and his mom was totally a Traditional Cook!! She made her own noodles and always left the dough in a warm spot in the kitchen overnight…like 7 – 12 hours to sour. Nice article!
Ah, I was hoping for a recipe. But, good on you for creating such wonderful pastas so others can enjoy them.
Sarah Pope MGA
I have a recipe, but as I mentioned in the article, it is tedious to make yourself and doesn’t turn out every time. I prefer not to post it for these reasons.
@Sarah, do you think white rice is ok occasionally?
Sarah Pope MGA
Yes, we use white basmati rice and have for years. Here’s why we use it over brown. https://www.thehealthyhomeeconomist.com/what-white-rice-better-than-brown/
I’m a bit worried about the “high fiber” thing. A lot of people with IBS do better by cutting out most of the fiber from their diet.
Sarah Pope MGA
Yes, those with IBS would do best to avoid grains entirely, in fact.
Oh wow! YUM! We are on the GAPS diet and I so hope that afterwards we can have a bit of sourdough bread and pasta. And not making it myself sounds heavenly. Thanks for sharing!