Local Superfoods

Pasta with Brussels Sprouts

4.8
Average: 4.8 (5 votes)
(5 votes)
Pasta with Brussels Sprouts

Pasta with Brussels sprouts - Dinner in just 25-minutes

share Share
print
bookmark_border Copy URL
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
632
calories
Calories

Healthy, because

Even smarter

Nutritional values

Vitamin C from Brussels sprouts is responsible for smooth skin and firm connective tissue. The rosemary with its essential oils makes cabbage more digestible.

If the shape of the pasta is not so important to you, you should choose whole wheat pasta, because it contains significantly more fiber, vitamins and minerals than white flour pasta.

1 serving contains
(Percentage of daily recommendation)
Calorie632 cal.(30 %)
Protein27 g(28 %)
Fat23 g(20 %)
Carbohydrates75 g(50 %)
Sugar added0 g(0 %)
Roughage10.1 g(34 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.4 μg(2 %)
Vitamin E4.1 mg(34 %)
Vitamin K158.7 μg(265 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin8.2 mg(68 %)
Vitamin B₆0.6 mg(43 %)
Folate146 μg(49 %)
Pantothenic acid0.5 mg(8 %)
Biotin4.7 μg(10 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C114 mg(120 %)
Potassium815 mg(20 %)
Calcium365 mg(37 %)
Magnesium101 mg(34 %)
Iron3 mg(20 %)
Iodine23 μg(12 %)
Zinc3.8 mg(48 %)
Saturated fatty acids6.3 g
Uric acid134 mg
Cholesterol17 mg
Complete sugar4 g

Ingredients

for
2
Ingredients
1 shallot
1 garlic clove
8 ozs Brussels sprouts
1 Tbsp walnut kernels
2 sprigs rosemary
14 ozs twisted Pasta (ie: casarecce, farfalle, fusilli)
salt
2 Tbsps olive oil
peppers
2 Tbsps white wine (or apple juice)
1 ¾ ozs Parmesan
How healthy are the main ingredients?
Brussels sproutsPastaParmesanolive oilrosemaryshallot

Preparation steps

1.

Peel shallot and garlic, finely dice shallot, finely slice garlic.

2.

Clean Brussels sprouts, remove the rough ends and slice the florets or peel off the leaves one by one.

3.

Coarsely chop walnuts. Wash rosemary, shake dry and pluck off needles.

4.

Cook pasta according to package directions in plenty of boiling salted water until al dente.

5.

Meanwhile, in a large frying pan, heat oil. Stir-fry shallot, garlic, and rosemary needles over medium heat for 3-4 minutes, allowing to color slightly. Add Brussels sprouts and sauté for 5 minutes. Season everything with salt and pepper and add white wine and Brussels sprouts and simmer for another 3 minutes.

6.

Drain pasta, reserving some of the cooking water. Mix the pasta with the Brussels sprouts and add a little pasta water. Arrange pasta, grate Parmesan over it and sprinkle with walnuts.

Fall Favorites

Get Fit!

Simple, But Good

Weeknight Dinners