Buckwheat Zucchini Spaghetti with Parsley Pesto
Buckwheat zucchini spaghetti with parsley pesto - A great gluten free choice!
Healthy, because
Even smarter
Nutritional values
With a thick portion of proteins contribute Pumpkin seeds especially in a meatless diet help us to get enough of the building material. Linseed oil possesses as much alpha-linolenic acid as hardly any other vegetable oil. This fatty acid curbs inflammation and keeps blood vessels elastic.
If you can't get buckwheat spaghetti and don't eat a gluten-free diet, you can replace it with whole-grain spaghetti (made from spelt, for example). Carrots are also suitable as a substitute for zucchini: Especially in winter, when zucchini is not in season, these are a good alternative.
(Percentage of daily recommendation)
| Calorie | 567 cal. | (27 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 96 μg | (160 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 23.8 μg | (53 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 730 mg | (18 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 276 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 44 ozs Zucchini (3 zucchini)
- 8 ozs Buckwheat noodle (spaghetti)
- salt
- 5 ozs Pumpkin seed
- 1 bunch parsley (0.75 oz)
- 4 Tbsps flaxseed oil
- 4 eggs
- 2 Tbsps Canola oil
- peppers
Kitchen utensils
Preparation steps
Clean and wash zucchini and cut into vegetable spaghetti with a spiral cutter. Cook buckwheat spaghetti according to package directions in plenty of boiling salted water until al dente, drain in a colander and let drain, reserving some water.
Meanwhile, roast pumpkin seeds in a hot pan without fat over medium heat for 3 minutes. Wash parsley and shake dry, cut off stems; puree leaves with pumpkin seeds and flaxseed oil to fine pesto and set aside.
Cook eggs in boiling water until waxy soft, about 6 minutes, then rinse with cold water. Heat canola oil in a large frying pan. Sauté zucchini in it over low heat, stirring, for 3-5 minutes, then season with salt and pepper. Add spaghetti and sauté for 3 minutes. Fold in parsley pesto except for 2 tsp, mix in some pasta cooking water if desired.
Arrange pasta on plates. Peel eggs and cut in half. Place egg halves with pasta and spread remaining pesto as blobs on top.
