Italian Pasta Salad with Zucchini, Tomato and Parmesan
Healthy, because
Even smarter
Nutritional values
Parmesan contains a lot of calcium and protein - good for strong bones and muscles, while the whole wheat pasta contains plenty of fiber, which ensures a long lasting satiety.
If you're vegan, simply replace the honey with agave syrup and use crunchy nuts such as cashews or walnuts instead of Parmesan.
(Percentage of daily recommendation)
| Calorie | 469 cal. | (22 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 78 g | (52 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 21.2 μg | (35 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 625 mg | (16 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 14 ozs Pasta (such as Fusilli)
- salt
- olive oil
- 8 ozs Cherry tomatoes
- 2 Zucchini
- freshly ground peppers
- 1 organic lemon
- 1 garlic clove
- 3 Tbsps balsamic vinegar
- 1 tsp sugar
- freshly grated Parmesan
- fresh Fresh herbs for garnish ( thyme, basil leaves, parsley)
Preparation steps
Cook the pasta in salted water until al dente. Rinse in cold water and drain. Mix with 2 tablespoons oil and let cool. Rinse and halve the tomatoes. Rinse zucchini, trim and slice. Fry in 2 tablespoons hot oil until golden brown, 2-3 minutes and season with salt and pepper. Set aside and let cool to lukewarm. Rinse the lemon in hot water, wipe dry and grate the peel. Squeeze out the juice. Peel garlic and chop finely. Stir in the lemon zest, balsamic vinegar, sugar, 1-2 tablespoons water, 1-2 tablespoons lemon juice and 4-5 tablespoons olive oil and season with salt and pepper.
Arrange the pasta with the tomatoes and zucchini on plates and drizzle with the lemon dressing. Sprinkle some Parmesan on each and serve garnished with the herbs.
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