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Pumpkin Bolognese with Pasta

4.75
Average: 4.8 (4 votes)
(4 votes)
Pumpkin Bolognese with Pasta
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
419
calories
Calories

Healthy, because

Even smarter

Nutritional values

 

With a high content of vitamin A, Pumpkin is a superfood for eyes and skin, because it supports vision, especially in the dark, and ensures healthy skin. Pumpkin also contains various B vitamins, which are essential for the nervous system and support the entire metabolism.

To make this dish vegetarian, you can simply replace the minced beef with 7-8 oz of dried red lentils. To do this, cook the lentils according to the instructions on the packet, drain them and add them to the heated oil in the pan. Add the other ingredients as described and then enjoy with the pasta.

1 serving contains
(Percentage of daily recommendation)
Calorie419 cal.(20 %)
Protein20 g(20 %)
Fat15 g(13 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2 mg(17 %)
Vitamin K8.8 μg(15 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.7 mg(73 %)
Vitamin B₆0.4 mg(29 %)
Folate58 μg(19 %)
Pantothenic acid0.8 mg(13 %)
Biotin2.5 μg(6 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C14 mg(15 %)
Potassium704 mg(18 %)
Calcium54 mg(5 %)
Magnesium61 mg(20 %)
Iron3 mg(20 %)
Iodine7 μg(4 %)
Zinc3.4 mg(43 %)
Saturated fatty acids4.8 g
Uric acid149 mg
Cholesterol35 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
14 ozs Pumpkin
2 shallots
2 garlic cloves
1 pc fresh ginger (About 1-inch)
18 ozs Tagliatelle
salt
2 Tbsps olive oil
8 ozs mixed Ground meat
peppers (freshly ground)
1 pinch cinnamon
½ tsp dried rosemary
5 Tbsps dry white wine
8 ozs Vegetable broth
1 Tbsp pickled Caper
fresh rosemary (for garnish)
How healthy are the main ingredients?
Pumpkingingerolive oilrosemaryshallotgarlic clove

Preparation steps

1.

Rinse pumpkin, cut away the shell, and scrape out seeds and coarse fibers with a spoon. Cut pumpkin into 1/2 inch pieces. Peel shallots and garlic and finely chop. Peel ginger and grate finely.

2.

Cook pasta in a pot of boiling salted water until al dente.

3.

Meanwhile, heat oil in a pan and fry ground meat until crumbly and slightly brown. Add shallots, garlic, ginger and pumpkin cubes and fry for 3 minutes. Add salt, pepper, cinnamon and dried rosemary, then add wine and broth and let everything simmer for 10-15 minutes, until pumpkin is tender. Add a little water or broth if necessary. Add capers, drain, mix and season to taste.

4.

Drain pasta in a colander. Mix pasta with pumpkin Bolognese sauce and serve garnished with fresh rosemary.