Olive-Tomato Macaroni
Thanks to the combination of anchovies, rapeseed and olive oil, the pasta dish contains a perfect blend of omega-3 and monounsaturated fatty acids - keeping your heart and arteries healthy. With tomatoes and rocket, there is plenty of vitamin E, niacin, vitamin B6 and fibre.
If you like it even spicier, add some capers - gently squeeze out the soaking water beforehand. Vegetarians replace the anchovies with a handful of roasted almonds or pine nuts.
(Percentage of daily recommendation)
| Calorie | 482 cal. | (23 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 77 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 594 mg | (15 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 3 Beefsteak tomato (600 grams)
- 4 Anchovy fillet (from a jar)
- 1 garlic clove
- ½ small lemon
- 3 ozs green Olives (pitted)
- 1 Tbsp Canola oil
- 4 Tbsps Vegetable broth
- 1 tsp dried oregano
- 2 Tbsps olive oil
- salt
- peppers
- 14 ozs macaroni
- 1 bunch Arugula (about 80 grams)
Preparation steps
Dip tomatoes in boiling water, remove, rinse in cold water and remove the skin.
Cut out tomato stems. Cut tomatoes in half, remove seeds and chop the flesh into small pieces.
Drain the anchovies on paper towels. Peel the garlic clove. Squeeze the lemon half and measure out 1 tablespoon of juice. Mix lemon juice with anchovies, garlic, olive oil, canola oil and vegetable broth in a high vessel and puree with an immersion blender. Add oregano and mix with 1 tablespoon olive oil. Season with salt and pepper.
Cook macaroni according to package directions until al dente in salted water. Meanwhile, heat the remaining olive oil in a skillet and sauté the tomatoes in it. Season with salt and pepper and cook over medium heat for about 10 minutes.
Meanwhile, trim arugula, rinse, spin dry and chop with a large knife.
Drain the macaroni in a sieve, taking care to collect 50 ml (approximately 3 1/2 tablespoons) of cooking water. Stir into the olive paste. Mix olive paste in a bowl with macaroni, tomatoes and arugula and serve.