Pasta with Vegetables and Feta
Healthy, because
Even smarter
Nutritional values
The vegetables add a healthful dose of minerals and antioxidants while the feta provides satiating protein.
Make sure to use whole wheat pasta for an added dose of fiber.
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 82 μg | (137 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 127 mg | (134 %) | ||
| Potassium | 975 mg | (24 %) | ||
| Calcium | 171 mg | (17 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 14 ozs short Pasta (for example, penne)
- salt
- 2 Zucchini
- 6 Plum tomato
- 6 ozs Cherry tomatoes
- 2 Red onions
- 1 Red Bell pepper
- 1 garlic clove
- 2 Tbsps olive oil
- 1 Tbsp Tomato paste
- freshly ground peppers
- 1 bunch Arugula
- 4 ozs Feta
Preparation steps
Cook the pasta in boiling salted water until al dente.
Rinse zucchini and cut into small dice. Rinse Roma and cherry tomatoes. Remove stems from Roma tomatoes and cut into small dice. Peel the onion, cut into wedges and separate onion layers. Rinse peppers, cut in half, remove seeds and white ribs and cut into 1/3 inch pieces.
Peel the garlic, chop finely and sweat in a hot pan with oil until translucent. Add peppers, onions and zucchini and sauté 2-3 minutes. Add the chopped and cherry tomatoes, stir together, then stir in the tomato paste and season with salt and pepper. Simmer for 3 minutes over medium heat.
Drain the pasta, add it to the vegetables, toss to combine and arrange on plates. Rinse the arugula, and spin dry. Crumble feta and scatter over the pasta along with the arugula.
