Spaghetti with Pumpkin and Spinach
Spaghetti with Pumpkin and Spinach - Seasonal pasta dream. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
This pasta contains a good source of protein, which is particularly beneficial for vegetarian diets.
Outside the pumpkin season, the pasta also tastes great with carrots, zucchini or cauliflower.
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.9 g | (50 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 292.4 μg | (487 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 175 μg | (58 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,057 mg | (26 %) | ||
| Calcium | 220 mg | (22 %) | ||
| Magnesium | 213 mg | (71 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 14 ozs Whole Wheat Spaghetti
- salt
- 1 red onion
- 10 ozs Hokkaido pumpkin
- 10 ozs Spinach
- 2 Tbsps olive oil
- peppers
- 6 ozs Goat cheese
- 3 Tbsps Pumpkin seed
Preparation steps
Cook pasta according to package instructions in plenty of boiling salted water until al dente. Then drain in a sieve and leave to drain.
In the meantime peel and halve the onion and cut it into strips. Cut the pumpkin flesh into strips. Clean the spinach leaves, wash them thoroughly and cut them into strips.
Heat 1 tablespoon of oil in a frying pan. Add the spinach and sauté over medium heat for 5 minutes until it collapses. Heat the remaining oil in another pan. Fry the onions and pumpkin for 5 minutes over medium heat, then season with salt and pepper.
Add cream cheese and about 4-5 tablespoons of water to the spinach and simmer for 2 minutes while stirring, then add salt and pepper.
Put the pasta with the pumpkin on plates, drizzle spinach sauce over it and serve sprinkled with pumpkin seeds.
