Shrimp Pasta Bowl with Pumpkin
Shrimp Pasta Bowl with Pumpkin - Nutty satiator for hearty enjoyment | Photo: Iris Lange-Fricke
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!
(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin K | 72.2 μg | (120 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 211 μg | (70 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,103 mg | (28 %) | ||
| Calcium | 233 mg | (23 %) | ||
| Magnesium | 197 mg | (66 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 105 μg | (53 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 300 mg | |||
| Cholesterol | 135 mg | |||
| Complete sugar | 7 g |
Ingredients
- 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
Kitchen utensils
Preparation steps
Cook pasta in boiling salted water for 7-8 minutes until al dente. Then drain and leave to drain.
Meanwhile, cut pumpkin into small cubes and steam half of them in a pot with broth for 5 minutes.
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.
Meanwhile, puree steamed pumpkin with broth and season with salt, pepper, chili flakes and rosemary. Coarsely chop the walnuts.
Put the pasta into 4 bowls. Arrange pumpkin, leek, and shrimp on top. Drizzle pasta bowl with pumpkin sauce and sprinkle with walnuts.
