EatSmarter exclusive recipe

Spaghetti in Parchment Paper

with Vegetables and Basil Oil
4.333335
Average: 4.3 (3 votes)
(3 votes)
Spaghetti in Parchment Paper

Spaghetti in Parchment Paper - Surprising enjoyment out of a package - ideal for making ahead!

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 50 min.
Ready in
Calories:
433
calories
Calories

Healthy, because

Even smarter

Nutritional values

Wholemeal spaghetti and vegetables in a parchment hiding place supply the body with plenty of intestine-healthy fibre. These indigestible carbohydrates support a healthy intestinal flora and thus make life difficult for undesirable intestinal inhabitants such as fungi and harmful bacteria.

Pure anti-stress cooking: You can prepare the spaghetti the day before and put it in the oven just before serving!

1 serving contains
(Percentage of daily recommendation)
Calorie433 kcal(21 %)
Protein16 g(16 %)
Fat14 g(12 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage20.5 g(68 %)
Vitamin A2.6 mg(325 %)
Vitamin D0 μg(0 %)
Vitamin E8.6 mg(72 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.5 mg(36 %)
Folate127 μg(42 %)
Pantothenic acid1.7 mg(28 %)
Biotin11.1 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C66 mg(69 %)
Potassium1,123 mg(28 %)
Calcium307 mg(31 %)
Magnesium160 mg(53 %)
Iron8.3 mg(55 %)
Iodine25 μg(13 %)
Zinc3.4 mg(43 %)
Saturated fatty acids2.2 g
Uric acid195 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 carrots (about 200 grams)
1 small Fennel bulb (about 150 grams)
2 stalks Celery (about 200 grams)
2 ounces green Beans
1 thin Leek (about 100 grams)
5 ounces Whole Wheat Spaghetti
salt
½ bunch Basil
2 tablespoons olive oil
1 small dried chile pepper
12 Cherry tomatoes
8 green Olives (pitted)
4 caperberry (from a jar)
How healthy are the main ingredients?
carrotFennel bulbCeleryLeeksaltBasil
Preparation

Kitchen utensils

1 Pot, 1 Baking sheet, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Parchment paper, 1 Small knife

Preparation steps

1.
Spaghetti in Parchment Paper preparation step 1

Peel carrot. Rinse and trim fennel. Trim celery clean and remove strings. Cut all into 1 cm (approximately 1/2 inch) cubes. Trim beans and cut into 1 cm (approximately 1/2 inch) pieces. Trim leek, rinse and cut into thin rings.

2.
Spaghetti in Parchment Paper preparation step 2

Cook spaghetti 9 minutes in boiling salted water. After 7 minutes, add the vegetables and let cook for 2 minutes. Drain spaghetti and vegetables.

3.
Spaghetti in Parchment Paper preparation step 3

While the spaghetti cooks, rinse basil, shake dry, pluck and chop leaves. Place in a bowl with a little salt and crushed chile pepper. Whisk in olive oil.

4.
Spaghetti in Parchment Paper preparation step 4

Rinse and halve the cherry tomatoes.

5.
Spaghetti in Parchment Paper preparation step 5

Coarsely chop the olives. Cut capers into slices.

6.
Spaghetti in Parchment Paper preparation step 6

Mix spaghetti together with diced vegetables, tomatoes, olives and capers in a bowl. Mix well with the basil-oil mixture.

7.
Spaghetti in Parchment Paper preparation step 7

Lightly oil 2 pieces of parchment paper (30 x 50 cm) (approximately 12 x 19 inches). Distribute vegetables and spaghetti on the paper.

8.
Spaghetti in Parchment Paper preparation step 8

Fold the sheets tightly and crimp to seal. Bake in preheated oven at 200°C (fan 180°C, gas mark 3) (approximately 400°F/convection 350°F) for 15 minutes.