Seasonal Kitchen

Brussel Sprout Pasta

with Parsley Pesto
4.416665
Average: 4.4 (12 votes)
(12 votes)
Brussel Sprout Pasta

Brussel Sprout Pasta - Smart indulgence—filled with green ingredients

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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
462
calories
Calories

Healthy, because

Even smarter

Nutritional values

The immune system is delighted: one serving provides about 70 percent of the daily requirement of vitamin C and half of the daily requirement of vitamin E. And thanks to the cabbage, the fibre balance is also considerable!

If fresh brussels sprouts are not available at the moment, feel free to use frozen ones. This even saves you cleaning work, because the sprouts only have to thaw before you quarter them and prepare them in the pan as described.

1 serving contains
(Percentage of daily recommendation)
Calorie462 cal.(22 %)
Protein19 g(19 %)
Fat24 g(21 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E6.3 mg(53 %)
Vitamin K247.1 μg(412 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.4 mg(29 %)
Folate87 μg(29 %)
Pantothenic acid0.9 mg(15 %)
Biotin2.4 μg(5 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C74 mg(78 %)
Potassium542 mg(14 %)
Calcium278 mg(28 %)
Magnesium87 mg(29 %)
Iron2.8 mg(19 %)
Iodine9 μg(5 %)
Zinc2.3 mg(29 %)
Saturated fatty acids5.4 g
Uric acid116 mg
Cholesterol12 mg
Complete sugar5 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
10 ozs Brussels sprouts
½ bunch smooth parsley
1 oz almonds
1 pc Parmesan (1 oz.)
3 ½ ozs Vegetable broth
2 Tbsps olive oil
salt
peppers
4 ozs Tagliatelle
½ lemon
1 Tbsp small Caper (from a jar)
How healthy are the main ingredients?
Brussels sproutsParmesanolive oilalmondparsleysalt
Preparation

Kitchen utensils

1 Small knife, 1 Cutting board, 1 non-stick Skillet, 1 Fine grater, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Immersion blender, 1 Large knife, 1 deep bowl, 1 Citrus juicer, 1 Pot, 1 Measuring cups

Preparation steps

1.
Brussel Sprout Pasta preparation step 1

Rinse and drain Brussel sprouts.

2.
Brussel Sprout Pasta preparation step 2

Rinse parsley, shake dry and pluck leaves.

3.
Brussel Sprout Pasta preparation step 3

Coarsely chop almonds and toast in a dry skillet until fragrant.

4.
Brussel Sprout Pasta preparation step 4

Grate Parmesan cheese.

5.
Brussel Sprout Pasta preparation step 5

Combine almonds and parsley in a high vessel. Crush with a hand blender and gradually stir in broth and add 1 tablespoon oil. Blend into a paste. Stir in Parmesan cheese, salt and pepper.

6.
Brussel Sprout Pasta preparation step 6

Heat remaining oil in a non-stick skillet. Cut Brussel sprouts into quarters and cook for about 10 minutes over medium heat, stirring frequently.

7.
Brussel Sprout Pasta preparation step 7

Meanwhile, cook pasta in plenty of boiling salted water according to package instructions. Squeeze lemon and add to Brussel sprouts. Stir in capers and season with salt and pepper.

8.
Brussel Sprout Pasta preparation step 8

Drain pasta in a sieve, collecting 1-2 tablespoons cooking water. Stir reserved cooking water into parsley pesto. Mix pasta with pesto and Brussel sprouts and serve.

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