Lentil Pasta with Peppers and Pine Nuts
Lentil pasta with peppers and pine nuts - Vegetable protein power par excellence
Healthy, because
Even smarter
Nutritional values
Yogurt is a boon for the intestines due to its lactic acid bacteria and promotes digestion. Lentil or Pea noodles score with many valuable ingredients such as fiber, calcium, magnesium, iron, and zinc - especially the B vitamins from the legumes strengthen our nerves.
You can get lentil or pea pasta in many supermarkets and health food stores. If you can't get any, you can use pasta made from chickpeas or regular whole wheat pasta instead.
(Percentage of daily recommendation)
| Calorie | 409 cal. | (19 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 14.5 μg | (24 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 186 μg | (62 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 228 mg | (240 %) | ||
| Potassium | 1,405 mg | (35 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 169 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 1 red onion
- 2 garlic cloves
- 2 red Bell pepper
- 1 yellow Bell pepper
- 3 Tbsps olive oil
- 1 tsp dried oregano
- 1 Tbsp balsamic vinegar
- 3 Tbsps Pine nuts
- 1 handful parsley
- 10 ozs Pea noodles or Lentil noodles (e.g. fusilli)
- salt
- 10 ozs Yogurt (low-fat)
- peppers
- 1 organic lemon (shell)
Preparation steps
Peel onion and garlic, finely dice both. Halve, seed, wash and dice the peppers.
Heat oil in a frying pan. Sauté diced onion in it for 3 minutes over medium heat. Add bell pepper and fry for 3-4 minutes. Add garlic and oregano, deglaze with balsamic vinegar, cover, and sauté over low heat for 3-4 minutes.
Meanwhile, toast pine nuts in a hot frying pan without fat over medium heat for 3 minutes. Wash parsley, shake dry, pluck leaves and finely chop half of them. Cook noodles according to package directions in plenty of boiling salted water for 7-9 minutes until al dente; then drain in a colander.
Meanwhile, mix yogurt with salt, pepper, half of lemon zest, and juice until smooth, and add chopped parsley. Arrange pasta on plates, drizzle with sauce and remaining lemon juice, and scatter bell pepper vegetables on top. Decorate everything with pine nuts, remaining lemon zest, and remaining parsley.
