Ribbon Pasta with Fennel and Caper Sauce
Ribbon Pasta with Fennel and Caper Sauce - Once again it shows: Pasta tastes great even without meat!
Healthy, because
Even smarter
Nutritional values
Noodles and fennel are responsible here for a good portion of dietary fibre. In addition, the essential oils of the spicy vegetables are suitable for soothing an upset stomach, and they are really good for colds.
If you do not tolerate soy products well, use cooking cream (15%) or low-fat crème fraîche instead, which you stir smooth with a little low-fat milk.
(Percentage of daily recommendation)
| Calorie | 543 cal. | (26 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 591 mg | (15 %) | ||
| Calcium | 296 mg | (30 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 93 mg | |||
| Cholesterol | 9 mg |
Ingredients
- Ingredients
- 1 Fennel bulb (with leaves, 250 grams)
- 2 canned Anchovy
- 1 Tbsp Caper (from a jar)
- salt
- 1 Tbsp vegetable oil
- 6 ozs Pasta (such as pappardelle/wide ribbon pasta)
- ½ cup Vegetable broth
- ½ cup Soy creamer
- 1 pc Grana Padano cheese (or Parmesan, about 20 grams)
- ½ lemon
Kitchen utensils
Preparation steps
Rinse, trim and set aside the fennel leaves. Cut bulb into 6 thick pieces, then cut crosswise into thin strips.
Rinse anchovies under running water, pat dry with paper towels and chop finely.
Put capers in a tea strainer, rinse and drain. Bring a large pot of salted water to a boil.
Meanwhile, heat oil in a deep skillet and sauté the fennel pieces over medium heat, stirring for 2 minutes. Cook the pasta according to package directions in boiling salted water until al dente.
Stir anchovies, broth and soy creamer into the fennel, return to a boil and simmer, uncovered, 6-8 minutes over medium heat.
Meanwhile, finely grate the cheese and squeeze half a lemon. Shake fennel leaves dry and chop coarsely.
Stir the cheese and capers into the sauce. Season with salt, pepper and 1-2 tablespoons lemon juice. Sprinkle with fennel leaves. Drain pasta and serve with the fennel and caper sauce.
