Fusilli Pea Casserole with Lemon Sauce
Fusilli Pea Casserole with Lemon Sauce - Easy and warming. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Peas contain iron and zinc, which are needed for oxygen transport in the blood and wound healing. In addition, the tender green vegetable is easily digestible and does not burden the digestion.
You can get pea pasta in well-stocked supermarkets, health food stores or unpackaged stores. If you can't get any, you can alternatively use whole wheat pasta, chickpea or lentil pasta.
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.9 g | (46 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin K | 30.4 μg | (51 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 180 μg | (60 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 999 mg | (25 %) | ||
| Calcium | 211 mg | (21 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 209 mg | |||
| Cholesterol | 34 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 20 ozs Pea spirelli or Whole wheat fusilli
- salt
- 1 organic lemon
- 3 Tbsps butter
- 4 Tbsps Whole Grain Spelt Flour
- 20 ozs milk (whole)
- peppers
- Nutmeg
- 10 ozs frozen Peas
- 2 red onions
- 1 ¾ ozs Gruyere
- 1 garden cress
Preparation steps
Cook fusilli in boiling salted water for about 3 minutes. Drain and leave to drain further.
For the bechamel sauce, rinse lemon, rub dry, grate zest, and squeeze juice. Heat butter in a saucepan over low to medium heat. Add flour and whisk to combine. Pour in milk while stirring and bring to a boil. Season with salt, pepper, 1 pinch freshly grated nutmeg, lemon juice, and zest. Remove from heat and set aside.
Cook peas in boiling salted water for 2 minutes, then drain and drain. Peel onions, halve and cut into wedges.
Put the noodles, peas, and onions in a baking dish, pour the bechamel sauce over them, and spread well. Grate cheese over the top and bake in a preheated oven at 180 °C / 350 °F for 15 minutes. Cut the cress from the bed. Remove the pasta casserole from the oven and garnish with the cress.
