Spaghetti with Pumpkin and Zucchini
Spaghetti with pumpkin and zucchini - Colorful feel good vegetables
Healthy, because
Even smarter
Nutritional values
With abundant beta-carotene, pumpkin comes up trumps. The vitamin A precursor gives the vegetable plant its bright color and gives us healthy skin and ideal eyesight. Contrary to what the name suggests, the finely spiced Spring onions grow year-round. They are easier to digest than the classic vegetable onion and also provide us with valuable vitamins and secondary plant compounds. These include so-called polyphenols, which have antioxidant and blood pressure regulating properties.
Outside the pumpkin season, you can prepare the spaghetti with peppers instead. However, these do not need to be cooked for a total of 20 minutes like the pumpkin, but can simply be steamed for 5 minutes together with zucchini and spring onions.
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 19.6 μg | (33 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 897 mg | (22 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 28 mg | (9 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 28 ozs Hokkaido pumpkin (or butternut squash)
- 2 Tbsps olive oil
- salt
- 1 Zucchini
- 2 scallions
- 10 ozs Whole Wheat Spaghetti
- 4 tsps balsamic vinegar
- 1 Cress
Kitchen utensils
Preparation steps
Clean pumpkin, wash, remove seeds and fibers and cut flesh into bite-sized cubes. Drizzle with 1 tablespoon oil, lightly salt and steam in a pot with steamer insert for about 15 minutes.
Meanwhile, wash and clean zucchini and green onions. Cut zucchini into fine long spaghetti, spring onions diagonally into pieces. Add both to the pumpkin after 15 minutes and cook for another 5 minutes.
Parallel cook spaghetti in salted water according to package instructions in about 9 minutes. Then drain well and mix with remaining oil loosely under the vegetables.
Divide spaghetti with pumpkin and zucchini on bowls and drizzle with balsamic vinegar. Cut cress and sprinkle on top.
