Noodles with Vegetable Sauce
Noodles with vegetable sauce - Best pasta enjoyment - not only for the little ones at the table! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
The vegetables in this dish are full of vital substances and contain plenty of fiber.
You can vary the vegetables according to your mood and adapt them to your family's palette.
(Percentage of daily recommendation)
| Calorie | 500 cal. | (24 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 32.3 μg | (54 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,159 mg | (29 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 119 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 12 ½ ozs Whole Grain Pasta
- 2 ozs shallots
- 7 ozs carrots
- 6 ozs Parsnips
- 8 ½ ozs Zucchini
- 2 Tbsps Canola oil
- 14 ozs Tomatoes
- 2 Tbsps Walnut
- 2 tsps Basil (fresh leaves)
- 2 Tbsps lemon juice
Kitchen utensils
Preparation steps
Cook the pasta in plenty of boiling water according to the package instructions. Then drain.
In the meantime, peel and clean the shallots, carrots and parsnips and cut them into small pieces. Wash the zucchini, dab dry, clean and also cut into small pieces.
Heat oil in a pot and steam vegetables for 5 minutes at medium heat.
In the meantime, wash the tomatoes, cut them in half, remove the seeds and cut them into small pieces. Chop the walnut kernels. Add tomatoes and nuts to the pot and steam for 2-3 minutes. Pour in 1 1/2 cups water and simmer on low heat for about 15 minutes.
Wash basil, shake dry and chop finely. Remove the vegetables from the heat and puree them very finely with a hand blender so that there are no pieces left (caution: danger of swallowing).
Season the vegetable sauce with basil and lemon juice and serve with noodles.
