Spaghetti with Wild Asparagus and Lemon Sauce
Spaghetti with wild asparagus and lemon sauce - Perfect mix of fresh spring flavors
Healthy, because
Even smarter
Nutritional values
Spring cleaning for the body: Wild asparagus has a dehydrating effect and contributes to blood renewal. In combination with Greek yogurt, the lactic acid bacteria get even a tired intestine moving.
The aromatic combination also tastes good outside the asparagus season: Simply replace the green vegetables with the same amount of broccoli.
(Percentage of daily recommendation)
| Calorie | 455 cal. | (22 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.4 g | (41 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 27.5 μg | (46 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 601 mg | (15 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 30 ozs Spelt- whole-grain spaghetti
- salt
- 9 ozs wild Asparagus (or green asparagus)
- 2 Tbsps olive oil
- peppers
- 3 ½ ozs Sour cream
- 2 ¾ ozs Greek yogurt
- 1 large organic lemon
- ½ tsp honey
Kitchen utensils
Preparation steps
Cook pasta according to package directions in plenty of boiling salted water until al dente.
In the meantime, clean and wash the asparagus. Heat olive oil in a frying pan. Sauté asparagus in it for 3-4 minutes over medium heat and season with salt and pepper.
For the sauce, mix sour cream and yogurt. Rinse lemon, rub dry, peel into zest and squeeze the juice. Add juice to the cream mixture and gently stir in. Season sauce with salt, pepper, and honey.
Drain pasta in a colander, drain and arrange in small bowls. Spread asparagus and lemon sauce on top and dress with lemon zest.
