Spaghetti in Parchment Paper
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 |
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)
Preparation steps
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.
Cook spaghetti 9 minutes in boiling salted water. After 7 minutes, add the vegetables and let cook for 2 minutes. Drain spaghetti and vegetables.
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.
Rinse and halve the cherry tomatoes.
Coarsely chop the olives. Cut capers into slices.
Mix spaghetti together with diced vegetables, tomatoes, olives and capers in a bowl. Mix well with the basil-oil mixture.
Lightly oil 2 pieces of parchment paper (30 x 50 cm) (approximately 12 x 19 inches). Distribute vegetables and spaghetti on the paper.
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.