5-Ingredients Recipe

Shrimp Pasta Bowl with Pumpkin

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Average: 5 (3 votes)
(3 votes)
Shrimp Pasta Bowl with Pumpkin

Shrimp Pasta Bowl with Pumpkin - Nutty satiator for hearty enjoyment | Photo: Iris Lange-Fricke

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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
541
calories
Calories

Healthy, because

Even smarter

Nutritional values

As immediately recognizable by its orange signal color, the Japanese fruit vegetable provides Hokkaido pumpkin provides plenty of beta-carotene. The provitamin strengthens vision and mucous membranes. Pumpkin, pasta, and walnuts are packed with valuable dietary fiber. These indigestible plant fibers have a positive effect on insulin and cholesterol levels.

The pasta bowl can be wonderfully adapted to your own taste and the respective season. Outside of pumpkin season, you can use carrots or sweet potatoes instead, and the shrimp can easily be replaced with cubes of chicken or tofu. Instead of farfalle, you can also use other types of pasta for the pasta bowl - the main thing is whole grain!

1 serving contains
(Percentage of daily recommendation)
Calorie541 cal.(26 %)
Protein33 g(34 %)
Fat24 g(21 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage12.3 g(41 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.5 μg(3 %)
Vitamin E10.5 mg(88 %)
Vitamin K72.2 μg(120 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.7 mg(50 %)
Folate211 μg(70 %)
Pantothenic acid0.9 mg(15 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂1.7 μg(57 %)
Vitamin C48 mg(51 %)
Potassium1,103 mg(28 %)
Calcium233 mg(23 %)
Magnesium197 mg(66 %)
Iron4.8 mg(32 %)
Iodine105 μg(53 %)
Zinc5.1 mg(64 %)
Saturated fatty acids3.2 g
Uric acid300 mg
Cholesterol135 mg
Complete sugar7 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
20 ozs Farfalle- Whole Grain Pasta
22 ozs hokkaido pumpkin pulp
6 ozs Vegetable broth
14 ozs shrimp (ready to cook; peeled)
1 stalk Leeks
1 garlic clove
3 Tbsps olive oil
salt
peppers
Red pepper flakes
1 tsp dried rosemary
4 Tbsps walnut kernels
How healthy are the main ingredients?
Leekolive oilrosemarygarlic clovesalt
Preparation

Kitchen utensils

1 Immersion blender

Preparation steps

1.

Cook pasta in boiling salted water for 7-8 minutes until al dente. Then drain and leave to drain.

2.

Meanwhile, cut pumpkin into small cubes and steam half of them in a pot with broth for 5 minutes.

3.

Rinse shrimp and pat dry. Clean leeks, wash thoroughly and cut into wide rings. Peel garlic and chop coarsely. Heat oil in a frying pan. Saute remaining squash cubes, garlic and leeks in it over medium heat for 5 minutes. Then add shrimp and fry for another 5 minutes.

4.

Meanwhile, puree steamed pumpkin with broth and season with salt, pepper, chili flakes and rosemary. Coarsely chop the walnuts.

5.

Put the pasta into 4 bowls. Arrange pumpkin, leek, and shrimp on top. Drizzle pasta bowl with pumpkin sauce and sprinkle with walnuts.

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