Pasta with Walnut Pesto and Tomatoes
This pasta contains plenty of protein as well as half your daily requirement of fiber per serving.
Although walnuts are rich in fat, they have a particularly favorable fatty acid profile and are an excellent supplier of vitamin E. This is good for the brain, heart and blood vessels.
(Percentage of daily recommendation)
|Calorie||487 kcal||(23 %)|
|Protein||17 g||(17 %)|
|Fat||16 g||(14 %)|
|Carbohydrates||66 g||(44 %)|
|Sugar added||0 g||(0 %)|
|Roughage||16 g||(53 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||4.8 mg||(40 %)|
|Vitamin B₁||0.7 mg||(70 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||6.7 mg||(56 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||67 μg||(22 %)|
|Pantothenic acid||1.2 mg||(20 %)|
|Biotin||5.7 μg||(13 %)|
|Vitamin B₁₂||0.1 μg||(3 %)|
|Vitamin C||83 mg||(87 %)|
|Potassium||703 mg||(18 %)|
|Calcium||134 mg||(13 %)|
|Magnesium||150 mg||(50 %)|
|Iron||5.3 mg||(35 %)|
|Iodine||8 μg||(4 %)|
|Zinc||3.7 mg||(46 %)|
|Saturated fatty acids||2.8 g|
|Uric acid||102 mg|
Rinse lemon in hot water, wipe dry, peel zest with a vegetable peeler and squeeze 1 tablespoon lemon juice.
Peel garlic. Rinse the parsley, shake dry and pluck the leaves. Coarsely chop tomatoes.
Mix lemon zest, lemon juice, garlic, parsley and tomatoes in a high vessel. Add walnuts, canola oil and vegetable broth and puree with an immersion blender. Mix in 1 tablespoon olive oil. Season with salt and pepper.
Cut bell peppers in half, remove the seeds and rinse.
Line a baking sheet with aluminum foil. With the skin side up, distribute bell pepper halves on sheet and roast under the preheated oven broiler (watching carefully) until the skin is slightly blackened, 6-8 minutes. While the bell peppers roast, grate the Parmesan. Peel the onions and cut into wedges. Bring plenty of salted water to a boil and cook the pasta according to package directions until al dente.
Take peppers from the oven and cover for about 5 minutes with a damp kitchen towel. Then peel and dice.
Heat the remaining olive oil in a large frying pan and sauté the onion wedges. Add bell peppers and cook briefly.
Drain the pasta in a sieve, taking care to collect 75 ml (approximately 1/3 cup) of cooking water. Mix cooking water with pesto, onions, bell peppers and pasta in a preheated bowl and season with salt and pepper. Sprinkle with Parmesan and serve.