Pasta with Yogurt-Vegetable Garlic Sauce
Pasta with Yogurt-Vegetable Garlic Sauce - Noodle happinesss for those who don't like heavy pasta dishes
Healthy, because
Even smarter
Nutritional values
You can hardly make pasta any healthier; this spicy sauce made from yogurt and vegetables contains a whole 5 grams of fat per portion, but tons of protein and flavour. It's also an excellent source of fiber.
The fiber balance can be further improved by using whole wheat pasta instead of regular.
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.6 mg | (5 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 382 mg | (10 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 12 mg |
Ingredients
- Ingredients
- 1 small Tomato
- 1 stalk mint
- 175 grams small round Pasta (eg, orecchiette)
- salt
- 6 ozs Yogurt (low-fat)
- 2 small garlic cloves
- peppers
- 2 tsps Cultured butter
- 2 Tbsps Vegetable broth
- ½ tsp ground paprika (sweet)
Kitchen utensils
Preparation steps
Rinse tomato, cut out stem and dice.
Rinse mint, shake dry, pluck leaves and chop finely. Cook pasta according to package directions in plenty of salted water until al dente.
Meanwhile, stir yogurt in a bowl with a whisk until creamy.
Peel garlic and press through a garlic press into the yogurt. Stir in tomato and mint and season with salt and pepper.
Melt butter in a small pan. Stir in broth and paprika. Add butter mixture to the garlic-yogurt sauce and stir until evenly mixed. Drain pasta and serve with the garlic sauce.
