Pasta Gratin with Cauliflower and Broccoli
Healthy, because
Even smarter
Nutritional values
Cauliflower is rich in fiber and a good source of antioxidants.
When choosing the type of pasta you should opt for the whole wheat variety, this contains more fiber, minerals, and vitamins than its white flour counterpart.
(Percentage of daily recommendation)
| Calorie | 625 cal. | (30 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 273.6 μg | (456 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 171 μg | (57 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 200 mg | (211 %) | ||
| Potassium | 1,048 mg | (26 %) | ||
| Calcium | 592 mg | (59 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 225 mg | |||
| Cholesterol | 144 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 18 ozs Cauliflower
- 18 ozs Broccoli
- Iodized salt
- 12 ozs macaroni
- freshly ground peppers
- Nutmeg
- 2 Tbsps Canola oil (for the pan)
- 7 ozs Natural yogurt
- 3 Tbsps Sour cream
- 2 eggs
- 4 ozs Emmentaler cheese
- ground paprika
- ¾ oz Pumpkin seed
Preparation steps
Rinse cauliflower and broccoli and divide into florets. Bring salted water to a boil in a large pot. Add cauliflower and broccoli florets and blanch 3 minutes. Drain vegetables in a colander, rinse in cold water and drain again. Break macaroni into smaller pieces and cook in plenty of salted boiling water until al dente.
Combine cooked cauliflower and broccoli florets with macaroni, season with salt, pepper and 1 pinch of nutmeg and place into a greased baking dish (approximately 10 inches).
Combine yogurt with sour cream and eggs. Grate Emmentaler cheese and add half to yogurt mixture. Season well with salt, pepper and paprika.
Pour yogurt mixture over pasta and vegetables. Sprinkle with pumpkin seeds remaining cheese (approximately 1.7 ounces). Bake in a preheated oven at 400°F for about 30-35 minutes or until golden brown. Remove from oven and serve immediately.
