Mediterranean Pasta Salad

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Mediterranean Pasta Salad
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 25 min.
Preparation
Calories:
738
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie738 cal.(35 %)
Protein26 g(27 %)
Fat31 g(27 %)
Carbohydrates86 g(57 %)
Sugar added7 g(28 %)
Roughage10.7 g(36 %)
Vitamin A1 mg(125 %)
Vitamin D0.1 μg(1 %)
Vitamin E7.4 mg(62 %)
Vitamin K421.2 μg(702 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.5 mg(45 %)
Niacin9.8 mg(82 %)
Vitamin B₆0.7 mg(50 %)
Folate218 μg(73 %)
Pantothenic acid1.2 mg(20 %)
Biotin17.5 μg(39 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C87 mg(92 %)
Potassium1,546 mg(39 %)
Calcium358 mg(36 %)
Magnesium192 mg(64 %)
Iron8.1 mg(54 %)
Iodine27 μg(14 %)
Zinc4 mg(50 %)
Saturated fatty acids6.4 g
Uric acid198 mg
Cholesterol10 mg
Complete sugar14 g

Ingredients

for
4
For the salad
400 grams Spaghetti
salt
4 Tbsps olive oil
2 onions
3 garlic cloves
2 Zucchini
400 grams Spinach
peppers (freshly ground)
100 grams Tomatoes (dried, preserved in oil)
40 grams Pine nuts
50 grams Parmesan
For the salad dressing
2 Tbsps chopped parsley
1 Tbsp finely chopped Basil
4 Tbsps olive oil
8 Tbsps Ketchup
4 Tbsps Tomato paste
4 Tbsps White vinegar
salt
peppers (freshly ground)
How healthy are the main ingredients?
SpinachKetchupTomatoTomato pasteParmesanolive oil

Preparation steps

1.

Cook pasta in plenty of boiling salted water until al dente, drain, rinse and drain again. Mix with 1 teaspoon olive oil and cut into 6 cm (approximately 2-1/2 inch) long pieces.

2.

Peel onions and garlic and finely chop. Rinse zucchini, cut in half and cut crosswise into slices. Rinse spinach and spin dry. Heat remaining olive oil in a pan and sauté onions and garlic until soft. Add zucchini and sauté until golden brown on both sides. Season to taste with salt and pepper. Drain tomatoes, dry with a paper towel and dice fine. Roast pine nuts in a dry frying pan. Using a cheese plane, slice off pieces of Parmesan.

3.

For the salad dressing, stir together olive oil, ketchup, tomato paste, vinegar, salt and pepper. Fold in herbs to taste. Add the salad ingredients, except the pine nuts and Parmesan, and mix together. Let sit 1 hour before serving. To serve, garnish with pine nuts and Parmesan.