One-Pot Pasta
One-Pot Pasta - With this healthy one-pot variation, you can put a lot of green stuff on your plate. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
Broccoli is a great source of vitamin C, which helps boost the immune system, as well as vitamin A, which helps protect the body against free radical damage.
You can replace or supplement the vegetables with cauliflower or eggplant.
(Percentage of daily recommendation)
| Calorie | 612 cal. | (29 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 83 g | (55 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18 g | (60 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 232.3 μg | (387 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 107.6 μg | (36 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 87.1 mg | (92 %) | ||
| Potassium | 975.6 mg | (24 %) | ||
| Calcium | 209.8 mg | (21 %) | ||
| Magnesium | 190.4 mg | (63 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 38.2 μg | (19 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 9.5 g | |||
| Uric acid | 189 mg | |||
| Cholesterol | 38.3 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 Red onion
- 1 garlic clove
- 1 Zucchini
- 1 Broccoli
- 18 ozs whole-grain penne pasta
- 34 ozs Vegetable broth
- 4 Tbsps cream cheese
- ¼ oz Basil
- 2 ozs sun-dried tomatoes
- 3 ½ ozs Feta
- salt
- peppers
Preparation steps
Peel onions and garlic and cut into fine rings or slices. Clean and wash the zucchini and broccoli. Halve and slice the zucchini. Divide broccoli into florets.
Put onion, garlic, zucchini and broccoli florets in a pot with the noodles. Add the vegetable stock and bring to the boil once over a high heat. Add cream cheese and reduce heat. Simmer for another 7-8 minutes until the pasta is firm to the bite. Stir occasionally.
In the meantime, wash basil, shake dry and chop coarsely. Cut dried tomatoes into strips, crumble feta roughly. Add everything to the pasta in the pot and mix. Season with salt and pepper. Divide One-Pot-Pasta into four plates and serve.
