Pasta with Peas and Pine Nuts
Pasta with peas and pine nuts - Ideal veggie meal
Healthy, because
Even smarter
Nutritional values
Peas score points with abundant vegetable protein, which promotes the development and maintenance of muscle mass. Thanks to the mineral magnesium, the minis also prevent cramps and headaches and are good for our nerves. For healthy skin and mucous membranes, there is beta-carotene provided from spinach. It also supports good eyesight.
Fit food peas: The legume, which originally comes from Asia, provides plenty of thiamine. This B vitamin is essential for life, as it is responsible for the functioning of muscles, heart, and nerves, among other things. In combination with the high-quality protein components arginine and lysine, the green globules thus strengthen both physical and mental performance.
(Percentage of daily recommendation)
| Calorie | 626 cal. | (30 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 76 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.8 g | (39 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 304.6 μg | (508 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 643 mg | (16 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 7 ozs Peas (freshly split or frozen)
- 2 Tbsps Peanut oil
- 2 large dried red chili peppers
- 1 ¾ ozs Pine nuts
- 14 ozs Whole Wheat Spaghetti
- salt
- 6 ozs Spinach
- 2 Basil
- 7 ozs Vegetable broth
- 1 tsp yeast flakes
- 24 ozs Whipped cream
- peppers
- 1 Tbsp butter
Kitchen utensils
Preparation steps
Defrost peas if necessary. Heat oil in a frying pan. Crumble chili peppers and toast with pine nuts over medium heat for 2-3 minutes. Remove from pan and set aside.
Cook pasta according to package instructions in plenty of boiling salted water for about 9 minutes until al dente. Then drain in a colander and leave to drain.
In the meantime, clean spinach and basil, wash and shake dry. Pluck off basil leaves.
Puree broth with 6 ounces peas and yeast flakes. Add cream and season with salt and pepper.
Heat butter in a large skillet. Stir spinach in it over medium heat until combined. Add pasta, pea puree and remaining peas, mix well and cook over medium heat for 3-4 minutes. Season to taste with salt and pepper.
Arrange pasta on plates, sprinkle with chili pine nuts and garnish with basil leaves.
