Plum Tomato and Broccoli with Spaghetti

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Plum Tomato and Broccoli with Spaghetti
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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 30 min.
Ready in
Calories:
312
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie312 kcal(15 %)
Protein11.94 g(12 %)
Fat13.24 g(11 %)
Carbohydrates39.12 g(26 %)
Sugar added0 g(0 %)
Roughage1.87 g(6 %)
Vitamin A178.91 mg(22,364 %)
Vitamin D0.06 μg(0 %)
Vitamin E0.6 mg(5 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.23 mg(21 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.25 mg(18 %)
Folate82.37 μg(27 %)
Pantothenic acid0.59 mg(10 %)
Biotin1.86 μg(4 %)
Vitamin B₁₂0.14 μg(5 %)
Vitamin C34.03 mg(36 %)
Potassium383.06 mg(10 %)
Calcium198.47 mg(20 %)
Magnesium64.66 mg(22 %)
Iron2.79 mg(19 %)
Iodine0.01 μg(0 %)
Zinc1.63 mg(20 %)
Saturated fatty acids3.29 g
Cholesterol8.04 mg

Ingredients

for
4
Ingredients
1 ½ cups Broccoli (chopped into small pieces)
2 cups Whole Wheat Spaghetti
2 tablespoons olive oil
4 cloves garlic (chopped finely)
1 teaspoon red peppers (crushed)
½ cup black Olives
3 Plum tomato (chopped)
0.333 cup Parmesan (grated)
½ cup fresh Basil (chopped)
How healthy are the main ingredients?
BroccoliOliveBasilolive oilgarlicParmesan
Preparation

Kitchen utensils

1 Sieve, 1 Cutting board, 1 Small knife, 1 Small pot, 2 Bowls, 1 Whisk, 1 Wooden spoon, 1 Baking sheet, 1 Parchment paper, 1 Offset spatula, 1 Tea strainer

Preparation steps

1.
Cook broccoli in boiling water for 3 minutes. Drain and set aside.
2.
Cook pasta according to box instructions. Drain
3.
While the pasta is cooking, place the oil in a skillet over medium heat and sauté the garlic, cooked broccoli and crushed red pepper until broccoli is softened, about 3 minutes. Remove from heat.
4.
Toss the pasta with the broccoli mixture, olives and tomatoes. Divide among bowls and garnish with Parmesan and fresh basil.