Pasta with Green Asparagus, Tomatoes and Pine Nuts
Healthy, because
Even smarter
Nutritional values
Green asparagus scores points with its high folic acid content; this B vitamin is important for blood formation and cell renewal, among other things. The fiber contained in wholemeal pasta and vegetables stimulates digestion and keeps you full for a long time.
Unfortunately, it is not asparagus season all year round. When asparagus is not in season, substitute with spinach or kale.
(Percentage of daily recommendation)
| Calorie | 623 cal. | (30 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 94 g | (63 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.9 g | (33 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 58.4 μg | (97 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 204 μg | (68 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 734 mg | (18 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 112 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Preparation steps
Cook the penne in boiling salted water until al dente. Drain and reserve a small amount of pasta water.
Peel the bottom third of the asparagus and cut on the diagonal into about 3/4 inch pieces. Rinse and halve the tomatoes. Toast the pine nuts in a dry pan until golden brown and set aside.
Heat the oil in a pan and gently sauté the asparagus pieces for about 5 minutes. Season with salt and pepper. If necessary add a little water. When the asparagus is tender add the tomatoes just until warm, about 1 to 2 minutes.
Add the drained penne and some reserved pasta water, the pine nuts, and the basil. Toss to combine.
Transfer to plates and serve garnished with basil leaves.
