Pasta with Brussel Sprouts and Garlic Sauce
Healthy, because
Even smarter
Nutritional values
Brussel sprouts are rich in vitamin C - the water-soluble vitamin is important for an intact immune system, among other things. In addition, the vegetables score points for their high fiber content, which ensures a long-lasting satiety.
You can also enjoy this delicious pasta in a vegan version without major changes: Simply replace the Parmesan with coarsely chopped walnuts or hazelnuts.
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 1.1 μg | (2 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 505 mg | (13 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 6 mg |
Ingredients
- Ingredients
- 10 ozs Farfalle (bowtie pasta)
- salt
- 8 ozs Brussels sprouts
- 2 red chili peppers
- 3 garlic cloves
- 4 stalks parsley
- 1 pc Parmesan (about 1 ounce)
- 3 Tbsps olive oil
- peppers
Preparation steps
Cook the pasta in boiling salted water according to package directions until al dente.
Meanwhile, rinse the brussels sprouts, trim, halve and break apart the leaflets. Blanch the brussels sprouts in boiling salted water for 3-5 minutes, drain, rinse with cold water and drain well again.
Rinse, trim and chop the chile peppers. Peel the garlic and cut into thin slices. Rinse the parsley, shake dry and chop the leaves. Grate the Parmesan.
Heat the oil in a pan. Brown the garlic slightly over medium heat. Add the chile and sauté for 1 minute. Add the brussels sprouts.
Drain the pasta and add to the pan. Season with salt and pepper and stir in the parsley.
Distribute onto 4 plates and serve topped with grated Parmesan.
