Brussel Sprout Pasta
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.
(Percentage of daily recommendation)
| Calorie | 462 cal. | (22 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 247.1 μg | (412 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 2.4 μg | (5 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 74 mg | (78 %) | ||
| Potassium | 542 mg | (14 %) | ||
| Calcium | 278 mg | (28 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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)
Preparation steps
Rinse and drain Brussel sprouts.
Rinse parsley, shake dry and pluck leaves.
Coarsely chop almonds and toast in a dry skillet until fragrant.
Grate Parmesan cheese.
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.
Heat remaining oil in a non-stick skillet. Cut Brussel sprouts into quarters and cook for about 10 minutes over medium heat, stirring frequently.
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.
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.