Pumpkin Pasta with Arugula
Pumpkin pasta with Arugula - Lunch can be so simple and delicious! Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
This delicious and super healthy lunch is quickly prepared and is perfect for the lunch break or home office.
Do you have any cooked pasta left over from the day before? This goes perfectly in this recipe.
(Percentage of daily recommendation)
| Calorie | 667 cal. | (32 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 90 g | (60 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 19.4 g | (65 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 65.9 μg | (110 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 150 μg | (50 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,294 mg | (32 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 230 mg | (77 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 6.1 mg | (76 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 204 mg | |||
| Cholesterol | 93 mg |
Ingredients
- Ingredients
- 14 ½ ozs Pumpkin (fresh)
- 1 Red onion
- 2 garlic cloves (cloves)
- ½ red Chile pepper (fresh)
- 8 ½ ozs Whole Grain Pasta (substitute Veggie Rotini)
- salt (kosher)
- 2 Tbsps olive oil (extra-virgin)
- Black pepper (freshly ground)
- 4 stalks thyme
- 1 ½ ozs Arugula (substitute baby spinach leaves)
- 2 Tbsps Pumpkin seed
Kitchen utensils
Preparation steps
Wash the pumpkin, remove seeds and cut into pieces. Peel and halve the onion and cut into strips. Peel and chop garlic as well. Cut the chilli pepper into rings.
Cook the pasta in boiling salted water according to the package instructions until al dente. Then drain and collect the cooking water.
Meanwhile, heat olive oil in a pan and fry the pumpkin cubes in it at medium heat for 5 minutes. Add onion, garlic and chilli and fry for another 5 minutes. Wash the thyme, shake dry and remove the leaves. Add thyme leaves to the pumpkin and season with salt and pepper.
Add about 7 oz. pasta water to the pumpkin and simmer for another 5 minutes until the pumpkin is cooked. Wash the arugula, spin dry and pluck into bite-sized pieces.
Add cooked pasta and arugula salad to the pan and mix briefly. Spread the pumpkin pasta with arugula on two plates and sprinkle with pumpkin seeds.
