Seasonal Kitchen

Pasta with Green Asparagus, Tomatoes and Pine Nuts

5
Average: 5 (12 votes)
(12 votes)
Pasta with Green Asparagus, Tomatoes and Pine Nuts
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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
623
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie623 kcal(30 %)
Protein21 g(21 %)
Fat17 g(15 %)
Carbohydrates94 g(63 %)
Sugar added0 g(0 %)
Roughage9.9 g(33 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.8 mg(48 %)
Vitamin K58.4 μg(97 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.3 mg(69 %)
Vitamin B₆0.4 mg(29 %)
Folate204 μg(68 %)
Pantothenic acid1.4 mg(23 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium734 mg(18 %)
Calcium81 mg(8 %)
Magnesium124 mg(41 %)
Iron4.2 mg(28 %)
Iodine11 μg(6 %)
Zinc3 mg(38 %)
Saturated fatty acids2.4 g
Uric acid112 mg
Cholesterol0 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
18 ozs Penne
salt
18 ozs green Asparagus
9 ozs Cherry tomatoes
1 ½ ozs Pine nuts (about 3 tablespoons)
4 Tbsps olive oil
freshly ground peppers
3 Tbsps freshly cut Basil
Basil (for garnish)
How healthy are the main ingredients?
Pine nutsolive oilBasilsaltBasil

Preparation steps

1.

Cook the penne in boiling salted water until al dente. Drain and reserve a small amount of pasta water. 

2.

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.

3.

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.

4.

Add the drained penne and some reserved pasta water, the pine nuts, and the basil. Toss to combine. 

5.

Transfer to plates and serve garnished with basil leaves.