High in Fiber

Smarter Herb Pasta

with Caraway
4.333335
Average: 4.3 (6 votes)
(6 votes)
Smarter Herb Pasta

Smarter Herb Pasta - Super quick vegetarian feast for fans of hearty pasta dishes

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Health Score:
99 / 100
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
360
calories
Calories

Healthy, because

Even smarter

Nutritional values

Hearty cuisine with added health benefits: the cabbage noodles do without bacon, but with lots of sauerkraut! The good thing about it is that anyone who eats sauerkraut more often rarely has digestive problems. One reason for this is the fibre it contains. On the other hand, sauerkraut contains lactic acid bacteria which ensure a healthy intestinal flora and thus also stimulate the immune system.

Instead of penne you can also use ribbon or spiral noodles. Either way, go for the wholemeal variety! Thanks to plenty of fibre, the dish will keep you full for a long time.

1 serving contains
(Percentage of daily recommendation)
Calorie360 cal.(17 %)
Protein14 g(14 %)
Fat7 g(6 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E1.4 mg(12 %)
Vitamin K59.4 μg(99 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.5 mg(36 %)
Folate80 μg(27 %)
Pantothenic acid1 mg(17 %)
Biotin2.4 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C29 mg(31 %)
Potassium773 mg(19 %)
Calcium105 mg(11 %)
Magnesium128 mg(43 %)
Iron4.3 mg(29 %)
Iodine4 μg(2 %)
Zinc3.1 mg(39 %)
Saturated fatty acids0.9 g
Uric acid98 mg
Cholesterol0 mg
Complete sugar3 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
salt
18 ozs fresh Sauerkraut
12 ozs Whole Grain Pasta (eg, penne)
3 onions (each about 2 ounces)
3 Tbsps Canola oil
2 bay leaves
1 tsp Caraway
3 ozs Vegetable broth
1 bunch Chives
peppers
How healthy are the main ingredients?
SauerkrautChivessaltonionCaraway
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Pot (with lid), 1 Wooden spoon, 1 Teaspoon, 1 Measuring cups, 1 large Pot, 1 Sieve, 1 large Non-stick pan

Preparation steps

1.
Smarter Herb Pasta preparation step 1

Bring a generous amount of salted water to a boil in a pot. Loosen sauerkraut with a fork and drain in a sieve.

2.
Smarter Herb Pasta preparation step 2

Cook pasta in boiling, salted water according to package directions until al dente. Meanwhile, peel, halve and slice onions into thin strips.

3.
Smarter Herb Pasta preparation step 3

Heat 1 tablespoon oil in a pot. Add onions, bay leaves and caraway seeds. Cover and cook on low heat until onions soften, about 5 minutes.  

4.
Smarter Herb Pasta preparation step 4

Add sauerkraut cook briefly with the onions. Pour in vegetable broth, cover and cook on low heat for another 15 minutes.

5.
Smarter Herb Pasta preparation step 5

Drain pasta.

6.
Smarter Herb Pasta preparation step 6

Heat remaining oil in a large non-stick pan. Over medium heat, sauté pasta until golden. Season with a little salt.  

7.
Smarter Herb Pasta preparation step 7

Add sauerkraut-onion mixture and stir. Remove bay leaves.  

8.
Smarter Herb Pasta preparation step 8

Rinse chives, shake dry, cut into rolls and fold into the pasta. Season with salt and pepper to taste and serve immediately.