Clean Eating Lunch

Pumpkin Pasta with Arugula

5
Average: 5 (11 votes)
(11 votes)
Pumpkin Pasta with Arugula

Pumpkin pasta with Arugula - Lunch can be so simple and delicious! Photo: Jan Schümann

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Health Score:
9,0 / 10
Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
667
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie667 kcal(32 %)
Protein25 g(26 %)
Fat23 g(20 %)
Carbohydrates90 g(60 %)
Sugar added0 g(0 %)
Roughage19.4 g(65 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E5.9 mg(49 %)
Vitamin K65.9 μg(110 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.6 mg(105 %)
Vitamin B₆0.9 mg(64 %)
Folate150 μg(50 %)
Pantothenic acid2.6 mg(43 %)
Biotin18.3 μg(41 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C40 mg(42 %)
Potassium1,294 mg(32 %)
Calcium142 mg(14 %)
Magnesium230 mg(77 %)
Iron7.6 mg(51 %)
Iodine9 μg(5 %)
Zinc6.1 mg(76 %)
Saturated fatty acids4 g
Uric acid204 mg
Cholesterol93 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
14 ½ ounces Pumpkin (fresh)
1 Red onion
2 garlic (cloves)
½ red Chile pepper (fresh)
8 ½ ounces Whole Grain Pasta (substitute Veggie Rotini)
salt (kosher)
2 tablespoons olive oil (extra-virgin)
Black pepper (freshly ground)
4 stalks thyme
1 ½ ounces Arugula (substitute baby spinach leaves)
2 tablespoons Pumpkin seed
How healthy are the main ingredients?
PumpkinPumpkin seedolive oilArugulagarlicsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Knife, 1 Pot, 1 Skillet, 1 Measuring cups, 1 Wooden spoon

Preparation steps

1.

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.

2.

Cook the pasta in boiling salted water according to the package instructions until al dente. Then drain and collect the cooking water.

3.

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.

4.

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.

5.

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.