Pumpkin and Vegetable Pasta
Pumpkin and Vegetable Pasta - Colorful and healthy: pasta with pumpkin simply always tastes good!
Healthy, because
Even smarter
Nutritional values
Kale is a good plant source of calcium. The mineral is important for strong bones. The green vegetable also contains iron, which the body needs for blood formation.
It's best to use whole-grain pasta because, unlike the white flour variety, it contains plenty of fiber and minerals.
(Percentage of daily recommendation)
| Calorie | 425 cal. | (20 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.1 g | (50 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 427 μg | (712 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 74 mg | (78 %) | ||
| Potassium | 739 mg | (18 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 14 ozs Broccoli
- 14 ozs pumpkin flesh (e.g. butternut or Hokkaido squash)
- 1 onion
- 2 garlic cloves
- 4 Sage
- 28 ozs Whole grain Spiral pasta (e.g. whole spelt spirelli)
- Iodized salt (With fluoride)
- 2 Tbsps olive oil
- 3 ozs Kale (frozen, thawed)
- ½ organic lemon (shell)
- 4 ozs cream cheese
- peppers
- Red pepper flakes
- 4 Chervil
Preparation steps
Clean broccoli, wash and divide into small florets. Cut the pumpkin flesh into wedges and pieces. Peel onion and garlic and chop both finely. Wash sage, shake dry and chop leaves.
Cook pasta according to package directions in plenty of boiling salted water until al dente. Drain and leave to drain.
Meanwhile, heat oil in a frying pan. Sauté onion for 2 minutes over medium heat. Add squash, broccoli, garlic and saute for 5 minutes. Add kale, lemon zest and sage and saute for 3 more minutes. Stir cream cheese and about 2 ounces of water into vegetables and simmer for 2 minutes. Season with salt, pepper and chili flakes. Mix pasta with the pumpkin vegetables. Wash chervil, shake dry, pluck leaves and sprinkle over pasta.
