Satisfying Vegan Food

Pasta with Cauliflower Sauce

4.2
Average: 4.2 (10 votes)
(10 votes)
Pasta with Cauliflower Sauce

Pasta with cauliflower sauce - Surprisingly creamy and rich! Photo: Beeke Hedder

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
361
calories
Calories

Healthy, because

Even smarter

Nutritional values

Compared to other types of cabbage, cauliflower is relatively easy to digest. In addition, it contains immune-strengthening vitamin C and with the mineral potassium, which keeps the body's fluid levels in balance.

If you're not vegan, add some grated cheddar on top of the pasta for extra flavor. 

1 serving contains
(Percentage of daily recommendation)
Calorie361 kcal(17 %)
Protein16 g(16 %)
Fat3 g(3 %)
Carbohydrates64 g(43 %)
Sugar added0 g(0 %)
Roughage14.8 g(49 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.5 mg(4 %)
Vitamin K45.5 μg(76 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.4 mg(29 %)
Folate98 μg(33 %)
Pantothenic acid1.9 mg(32 %)
Biotin3.1 μg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C79 mg(83 %)
Potassium719 mg(18 %)
Calcium64 mg(6 %)
Magnesium140 mg(47 %)
Iron4.6 mg(31 %)
Iodine3 μg(2 %)
Zinc3.3 mg(41 %)
Saturated fatty acids0.5 g
Uric acid138 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ounces Cauliflower
salt
14 ounces Whole Wheat Spaghetti
2 Limes
1 garlic
peppers
Nutmeg
½ bunch parsley
How healthy are the main ingredients?
CauliflowerCauliflowerparsleysaltLimegarlic
Preparation

Kitchen utensils

1 Knife, 1 Pot, 1 Cutting board, 1 Immersion blender

Preparation steps

1.

Clean and wash the cauliflower and divide it into small florets. Place in a pot, add 1 cup of water, salt and bring to the boil with the lid closed. Cook over a low heat for about 10 minutes.

2.

Meanwhile, cook the whole wheat spaghetti in boiling salted water according to the package instructions. Peel and roughly chop the garlic and squeeze the juice of the limes.

3.

Remove the pot of cauliflower from the heat and puree it together with the cooking water. Add garlic and lime juice and season with salt, pepper and nutmeg. Puree everything finely and add some more liquid if necessary.

4.

Drain the spaghetti and add to the cauliflower sauce in the pot. Wash parsley, shake dry and chop coarsely. Fold into the cauliflower pasta and serve immediately.