Mexican Pasta Salad with Pepitas
The dish has a lot to offer, including a ton of dietary fiber, which will keep you full for longer and help stimulate digestion. One serving of this pasta salad also meets your daily requirement of both vitamin C and magnesium.
For an extra portion of protein and omega-3 fatty acids, which are good for the cardiovascular system, simply add tuna to the salad.
(Percentage of daily recommendation)
|Calorie||645 kcal||(31 %)|
|Protein||22 g||(22 %)|
|Fat||23 g||(20 %)|
|Carbohydrates||84 g||(56 %)|
|Sugar added||0 g||(0 %)|
|Roughage||21.5 g||(72 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||8.6 mg||(72 %)|
|Vitamin B₁||0.9 mg||(90 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||9.4 mg||(78 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||132 μg||(44 %)|
|Pantothenic acid||2 mg||(33 %)|
|Biotin||12.9 μg||(29 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||144 mg||(152 %)|
|Potassium||1,243 mg||(31 %)|
|Calcium||98 mg||(10 %)|
|Magnesium||252 mg||(84 %)|
|Iron||8.1 mg||(54 %)|
|Iodine||12 μg||(6 %)|
|Zinc||5.4 mg||(68 %)|
|Saturated fatty acids||3 g|
|Uric acid||149 mg|
- 16 ounces red Hungarian wax pepper
- 2 Jalapeño (or pickled hot peppers)
- 1 pound tomatoes
- 4 sprigs oregano
- ½ bunch cilantro
- 2 onions
- 2 garlic cloves
- 3 fresh Corn
- 14 ounces Penne (preferably whole-grain)
- 4 tablespoons Pumpkin seed
- 5 tablespoons vegetable oil
- 1 teaspoon Cumin
- 1 Lime
Roast the red peppers under the hot oven broiler (or over an open gas flame) while turning occasionally until skin is black. Place in a bowl, cover and leave to cool for 10 minutes.
Rinse the jalapeños and coarsely chop. Rinse the tomatoes, remove seeds and chop coarsely. Combine both in a bowl.
Rinse oregano and cilantro and shake dry. Pluck the leaves, chop and add to the bowl. Peel the onions and garlic and chop finely.
Trim corn, rinse and cut the kernels from cob with a sharp knife.
Peel skin from the red peppers with a knife and cut peppers into quarters.
Remove seeds, cut red peppers into cubes and add to tomatoes.
Cook the pasta in boiling salted water according to package directions until al dente.
Meanwhile, roast pumpkin seeds in a dry pan until fragrant. Remove and set aside.
Cook corn kernels in the pan while stirring until brown spots appear, 4-5 minutes. Add to the other ingredients in the bowl.
Heat the oil in a pan. Add onions and garlic and sauté until transparent, 3-4 minutes. Add cumin seeds and cook for 20 seconds. Mix everything with the tomatoes and corn.
Drain pasta, taking care to reserve 6-8 tablespoons of pasta water. Mix pasta with the remaining ingredients. Squeeze lime and season the salad with juice to taste. If the salad is a little dry, stir in pasta water as needed. Season with salt and pepper, sprinkle with pumpkin seeds and serve.