Gnocchi: Pillowy Potato Dumplings for Comfort-Carb Cravings
Ready in 2 minutes from fresh or shelf-stable packs, gnocchi offer soft texture and 30 g complex carbs per serving—pan-sear for crispy gold edges.
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What Are Gnocchi?
Traditional Italian **gnocchi di patate** combine cooked potato, wheat flour and egg (sometimes ricotta) rolled into bite-size dumplings. Modern versions include gluten-free, spinach or pumpkin blends.
Nutrition Snapshot (per 100 g cooked)
| | Amount | %DV |
|---|---|---|
| Calories | 150 kcal | — |
| **Carbohydrate** | 30 g | 11 % |
| – Fiber | 1.8 g | 6 % |
| **Protein** | 2.5 g | 5 % |
| Fat | 0.3 g | <1 % |
| Sodium* | 310 mg | 13 % |
*varies by packaged brand
Why Enjoy Them?
- **Quick comfort food:** fresh gnocchi boil in 90 sec; shelf-stable cooks in 2–3 min.
- Made from **potatoes—source of potassium & resistant starch** (when cooled, e.g., in salads).
- Texture soaks up sauce, letting you add vegetables & lean protein to balance the dish.
Drawbacks & Precautions
- High refined-carb load; pair with fiber-rich veg or choose whole-wheat variants.
- Contains **gluten & egg** (check label) → allergens for some.
- Packaged gnocchi can be high in salt—look for ≤ 250 mg/100 g.
Culinary Uses
- **Pan-fry** boiled gnocchi in olive oil + garlic for crispy exterior.
- Bake one-pan tray with tomatoes, mozzarella & basil.
- Stir gnocchi into soups (minestrone) for hearty twist.
- Toss cooled gnocchi with pesto & arugula for picnic salad.
Storage Tips
Fresh gnocchi keep **3 days** refrigerated. Freeze on a sheet then bag for **2 months**. Cooked leftovers last 2 days; re-sauté to restore texture.
Sustainability Notes
Potatoes have lower water & CO₂ footprint than rice or wheat pasta. Choosing brands using EU-grown spuds and recyclable packaging trims food-mile emissions.
Key Takeaways
✔︎ Fast-cooking comfort carbs
✔︎ Neutral canvas for veggie-packed sauces
✖︎ Mind the portion (½ cup = 80 g) to keep blood sugar steady.
- 1. Gnocchi
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