Pumpkin Noodle Gratin with Zucchini
Healthy, because
Even smarter
Nutritional values
Pumpkin scores points with plenty of cell protecting beta-carotene, but also calcium, iron, vitamin C and B. The Hokkaido pumpkin has one big advantage over other pumpkins: its shell becomes soft when cooked!
If it has to be done quickly, you can use frozen vegetables. Fresh vegetables already lose some of their vitamins due to long transport routes and storage, so fruit and vegetables that are frozen immediately after harvest are a great alternative.
(Percentage of daily recommendation)
| Calorie | 506 cal. | (24 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 15.4 μg | (26 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 596 mg | (15 %) | ||
| Calcium | 201 mg | (20 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 118 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 300 grams Penne
- 350 grams Pumpkin (butternut squash)
- 1 Zucchini
- 125 grams Mozzarella
- salt
- freshly ground peppers
- 4 Tbsps freshly grated Parmesan
- 1 tsp Lemon peel (from organic lemon)
- olive oil (extra virgin)
- 4 handfuls Corn flakes
Preparation steps
Cut pumpkin pulp into cubes. Rinse and pat dry zucchini, cut into slices. Heat 2-3 tablespoons of oil in a large pan and saute pumpkin and zucchini, covered, for about 10 minutes on low heat. Stir often and add 1-2 tablespoons of water, if necessary. Season with salt, pepper and lemon zest. Cook noodles in boiling salted water until al dente and drain well. Drain mozzarella and cut into small pieces.
Arrange noodles with stir-fried vegetables, Parmesan, 1 tablespoon of olive oil in a baking dish, season with salt and pepper. Top with mozzarell and bake in preheated oven at 200°C (approximately 400°F) for about 15 minutes. Remove from oven and sprinkle with cornflakes. Continue baking for another 2-3 minutes and serve immediately.
