Pasta with Broccoli, Mushrooms and Feta
Pasta with broccoli, mushrooms and feta - Sesame and black cumin give the lightning dish the finishing touch. Photo: Isabelle Philippi
Healthy, because
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Nutritional values
Whole wheat pasta is far superior to the white flour variant in terms of vital substances: because the husk and germ are preserved, it scores points with many B vitamins, dietary fiber and minerals, among other nutrients.
Depending on what you have in stock, you can vary the pasta with broccoli, mushrooms and feta.
(Percentage of daily recommendation)
| Calorie | 604 cal. | (29 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 21.8 g | (73 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 388.4 μg | (647 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 19.9 mg | (166 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 174 μg | (58 %) | ||
| Pantothenic acid | 7.2 mg | (120 %) | ||
| Biotin | 32.6 μg | (72 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 203 mg | (214 %) | ||
| Potassium | 1,687 mg | (42 %) | ||
| Calcium | 266 mg | (27 %) | ||
| Magnesium | 208 mg | (69 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 80 μg | (40 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 352 mg | |||
| Cholesterol | 14 mg |
Ingredients
- Ingredients
- 14 ozs Broccoli
- 12 ozs button Mushroom
- 1 onion
- 1 garlic clove
- 7 ozs Whole Grain Pasta (e.g. Fusilli)
- salt
- 2 Tbsps olive oil
- peppers
- 2 Tbsps lemon juice
- 3 Tbsps Feta
- 1 tsp Black cumin seeds
- 2 tsps Sesame seeds
Preparation steps
Wash the broccoli and cut into florets. Peel the stalk and cut into small pieces.
Clean the mushrooms and halve them according to size.
Peel and chop onion and garlic.
Cook the pasta in boiling salted water until al dente according to the package instructions.
In the meantime, heat oil in a pan and sauté onions and garlic for 2 minutes over medium heat until translucent. Add mushrooms and broccoli and fry for another 8-10 minutes until al dente. Season everything with salt, pepper and lemon juice.
Drain the pasta and divide it between 2 plates. Add the vegetable mixture and crumble the feta over it. Sprinkle with black cumin and sesame seeds.
