Mediterranean Pasta Salad
Healthy, because
Even smarter
Nutritional values
This aromatic salad is easy to prepare and, thanks to its high fiber content, it will keep you full for a really long time, making it perfect as a healthy lunch in the office or on the road. Vitamin E from pine nuts and olives and lycopene from tomatoes are antioxidants that protect our body cells from damage by free radicals.
If you like, you can refine this Mediterranean salad with a bunch of arugula. It's best to fold in the green leaves just before eating, so that they remain crisp.
(Percentage of daily recommendation)
| Calorie | 366 cal. | (17 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 20.6 μg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 487 mg | (12 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 14 ozs Pasta shell
- salt
- 1 red Bell pepper
- 1 Zucchini
- 1 garlic clove
- 4 Tbsps olive oil
- freshly ground peppers
- 3 ½ ozs dry white wine
- 5 ozs Cherry tomatoes
- 2 Tbsps freshly chopped Fresh herbs (such as thyme and parsley)
- 2 Tbsps Pine nuts
- 1 ½ ozs dried Tomatoes (in oil)
- 2 ozs black, pitted Olives
- 2 Tbsps white balsamic vinegar
Preparation steps
Cook the pasta in boiling salt water until al dente. Rinse and drain well.
Rinse, halve, and cut the pepper into pieces. Rinse and slice the zucchini. Peel, finely chop and briefly sweat the garlic in 2 tablespoons of hot oil. Add the sliced pepper and zucchini, season with salt and pepper, and saute for 2-3 minutes. Pour in the wine, allow to boil down almost completely and remove from the heat. Rinse and quarter the tomatoes. Add the herbs and tomatoes. Allow to cool.
Roast the pine nuts in a dry pan. Remove from the heat and allow to cool.
Drain and chop the dried tomatoes. Slice the olives.
Mix all prepared ingredients with the remaining oil and the vinegar. Season with salt and pepper and serve.
