Spaghetti in Parchment Paper
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!
(Percentage of daily recommendation)
Calorie | 433 cal. | (21 %) | ||
Protein | 16 g | (16 %) | ||
Fat | 14 g | (12 %) | ||
Carbohydrates | 56 g | (37 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 20.5 g | (68 %) |
Vitamin A | 2.6 mg | (325 %) | ||
Vitamin D | 0 μg | (0 %) | ||
Vitamin E | 8.6 mg | (72 %) | ||
Vitamin B₁ | 0.7 mg | (70 %) | ||
Vitamin B₂ | 0.3 mg | (27 %) | ||
Niacin | 6.7 mg | (56 %) | ||
Vitamin B₆ | 0.5 mg | (36 %) | ||
Folate | 127 μg | (42 %) | ||
Pantothenic acid | 1.7 mg | (28 %) | ||
Biotin | 11.1 μg | (25 %) | ||
Vitamin B₁₂ | 0 μg | (0 %) | ||
Vitamin C | 66 mg | (69 %) | ||
Potassium | 1,123 mg | (28 %) | ||
Calcium | 307 mg | (31 %) | ||
Magnesium | 160 mg | (53 %) | ||
Iron | 8.3 mg | (55 %) | ||
Iodine | 25 μg | (13 %) | ||
Zinc | 3.4 mg | (43 %) | ||
Saturated fatty acids | 2.2 g | |||
Uric acid | 195 mg | |||
Cholesterol | 0 mg |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 2 carrots (about 200 grams)
- 1 small Fennel bulb (about 150 grams)
- 2 stalks Celery (about 200 grams)
- 2 ozs green Beans
- 1 thin Leek (about 100 grams)
- 5 ozs Whole Wheat Spaghetti
- salt
- ½ bunch Basil
- 2 Tbsps olive oil
- 1 small dried chili pepper
- 12 Cherry tomatoes
- 8 green Olives (pitted)
- 4 caperberry (from a jar)
Kitchen utensils
Preparation steps
![Spaghetti in Parchment Paper preparation step 1 Spaghetti in Parchment Paper preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-in-parchment-paper-preparation-step-1-503561.jpg)
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.
![Spaghetti in Parchment Paper preparation step 2 Spaghetti in Parchment Paper preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-in-parchment-paper-preparation-step-2-503561.jpg)
Cook spaghetti 9 minutes in boiling salted water. After 7 minutes, add the vegetables and let cook for 2 minutes. Drain spaghetti and vegetables.
![Spaghetti in Parchment Paper preparation step 3 Spaghetti in Parchment Paper preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-in-parchment-paper-preparation-step-3-503561.jpg)
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.
![Spaghetti in Parchment Paper preparation step 4 Spaghetti in Parchment Paper preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-in-parchment-paper-preparation-step-4-503561.jpg)
Rinse and halve the cherry tomatoes.
![Spaghetti in Parchment Paper preparation step 5 Spaghetti in Parchment Paper preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-in-parchment-paper-preparation-step-5-503561.jpg)
Coarsely chop the olives. Cut capers into slices.
![Spaghetti in Parchment Paper preparation step 6 Spaghetti in Parchment Paper preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-in-parchment-paper-preparation-step-6-503561.jpg)
Mix spaghetti together with diced vegetables, tomatoes, olives and capers in a bowl. Mix well with the basil-oil mixture.
![Spaghetti in Parchment Paper preparation step 7 Spaghetti in Parchment Paper preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-in-parchment-paper-preparation-step-7-503561.jpg)
Lightly oil 2 pieces of parchment paper (30 x 50 cm) (approximately 12 x 19 inches). Distribute vegetables and spaghetti on the paper.
![Spaghetti in Parchment Paper preparation step 8 Spaghetti in Parchment Paper preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/spaghetti-in-parchment-paper-preparation-step-8-503561.jpg)
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.