Penne with Parsley and Beans
(1 vote)
(1 vote)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
863
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 863 cal. | (41 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 100 g | (67 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 16.4 g | (55 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 60.3 μg | (101 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 23 mg | (192 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 105 μg | (35 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,154 mg | (29 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 202 mg | (67 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 453 mg | |||
| Cholesterol | 71 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Snow peas
- 400 grams Penne
- salt
- 4 Tbsps olive oil
- 1 can Kidney beans (each 240 grams)
- 1 can chickpeas (each 240 grams)
- 2 cans Tuna (each 140 grams, in its own juice)
- 2 handfuls parsley
- 2 Tbsps Yogurt (0.1% fat)
- 2 Tbsps lemon juice
- 2 Tbsps white balsamic vinegar
- 2 Tbsps grained Mustard
- sugar
- freshly ground peppers
Preparation steps
1.
Rinse snow peas, drain, remove any fibers and cut in half diagonally. Cook the pasta in boiling salted water until al dente. In the last 1-2 minutes of cooking add the snow peas. Drain and toss the pasta with 2 tablespoons of oil.
2.
Rinse the beans and chickpeas in a colander and drain. Drain the tuna and break apart into pieces. Rinse the parsley, shake dry and pluck off the leaves.
3.
Combine the yogurt, lemon juice, vinegar, mustard and the remaining oil in a bowl and stir. Add some water if necessary and season with salt, sugar and pepper.
4.
Mix the noodles and snow peas with the beans, chickpeas, tuna and parsley. Pour on the dressing, mix and serve.
