Pumpkin Bolognese with Pasta
Healthy, because
Even smarter
Nutritional values
With a high content of vitamin A, Pumpkin is a superfood for eyes and skin, because it supports vision, especially in the dark, and ensures healthy skin. Pumpkin also contains various B vitamins, which are essential for the nervous system and support the entire metabolism.
To make this dish vegetarian, you can simply replace the minced beef with 7-8 oz of dried red lentils. To do this, cook the lentils according to the instructions on the packet, drain them and add them to the heated oil in the pan. Add the other ingredients as described and then enjoy with the pasta.
(Percentage of daily recommendation)
| Calorie | 419 cal. | (20 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 8.8 μg | (15 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 704 mg | (18 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 149 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 14 ozs Pumpkin
- 2 shallots
- 2 garlic cloves
- 1 pc fresh ginger (About 1-inch)
- 18 ozs Tagliatelle
- salt
- 2 Tbsps olive oil
- 8 ozs mixed Ground meat
- peppers (freshly ground)
- 1 pinch cinnamon
- ½ tsp dried rosemary
- 5 Tbsps dry white wine
- 8 ozs Vegetable broth
- 1 Tbsp pickled Caper
- fresh rosemary (for garnish)
Preparation steps
Rinse pumpkin, cut away the shell, and scrape out seeds and coarse fibers with a spoon. Cut pumpkin into 1/2 inch pieces. Peel shallots and garlic and finely chop. Peel ginger and grate finely.
Cook pasta in a pot of boiling salted water until al dente.
Meanwhile, heat oil in a pan and fry ground meat until crumbly and slightly brown. Add shallots, garlic, ginger and pumpkin cubes and fry for 3 minutes. Add salt, pepper, cinnamon and dried rosemary, then add wine and broth and let everything simmer for 10-15 minutes, until pumpkin is tender. Add a little water or broth if necessary. Add capers, drain, mix and season to taste.
Drain pasta in a colander. Mix pasta with pumpkin Bolognese sauce and serve garnished with fresh rosemary.
