Satisfying Vegan Food

Pasta with Cauliflower

5
Average: 5 (3 votes)
(3 votes)
Pasta with Cauliflower

Pasta with Cauliflower - Exceptionally tasty pasta and vegetables with crunchy topping!

share Share
print
bookmark_border Copy URL
Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
617
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cauliflower and parsley provide us with plenty of vitamin C, which is important for an intact immune system, among other things.

If you get any, it is best to use whole grain orecchiette. These contain more fibre and minerals than the white flour variety.

1 serving contains
(Percentage of daily recommendation)
Calorie617 kcal(29 %)
Protein21 g(21 %)
Fat15 g(13 %)
Carbohydrates97 g(65 %)
Sugar added0 g(0 %)
Roughage13.8 g(46 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E1.8 mg(15 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.7 mg(50 %)
Folate165 μg(55 %)
Pantothenic acid2.7 mg(45 %)
Biotin8.6 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C148 mg(156 %)
Potassium973 mg(24 %)
Calcium107 mg(11 %)
Magnesium108 mg(36 %)
Iron3.5 mg(23 %)
Iodine5 μg(3 %)
Zinc2.4 mg(30 %)
Saturated fatty acids3.6 g
Uric acid192 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 small Cauliflower (800 grams)
salt
400 grams Orecchiette pasta
2 garlic
2 red chile peppers
50 grams sun dried, in oil tomatoes
50 grams pitted, black Olives
1 lemon
½ bunch parsley
1 sprig thyme
2 tablespoons olive oil
150 milliliters Vegetable broth
2 tablespoons Margarine (30 grams)
100 grams breadcrumbs
2 tablespoons Caper (from a jar)
How healthy are the main ingredients?
tomatoOliveMargarineolive oilparsleythyme

Preparation steps

1.

Rinse and dry cauliflower, divide into florets. Cook in plenty of boling salted water for 5-8 minutes or until al dente.

2.

Cook pasta in boiling salted water according to package instructions until al dente.

3.

While pasta is cooking, peel garlic and chop finely. Rinse and halve chile peppers, remove seeds and chop. 

4.

Pat dry tomatoes and cut into strips. Slice olives.

5.

Rinse lemon in hot water, pat dry, grate zest and squeeze juice. Rinse parsley and thyme, shake dry and chop finely.

6.

Drain cauliflower and rinse with cold water. Drain pasta.

7.

Heat oil in a pan. Saute cauliflower, garlic, chilli, tomatoes and olives for a few minutes. Add broth and lemon juice. Cover and simmer for 5-10 minutes on medium heat.

8.

Heat margarine in a pan and  saute bread crumbs and lemon zest until crispy. Add parsley and thyme and remove from heat.

9.

Combine pasta with vegetables, add capers. Arrange in 4 plates and  sprinkle with breadcrumbs. Serve.