Spaghetti with Wild Garlic Sauce
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
A simple way to quickly absorb significantly more healthy fibre is to replace white flour pasta with wholemeal pasta. Wholemeal pasta also provides more vitamins and minerals.
(Percentage of daily recommendation)
| Calorie | 544 cal. | (26 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 92 g | (61 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 2.8 μg | (5 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 811 mg | (20 %) | ||
| Calcium | 226 mg | (23 %) | ||
| Magnesium | 165 mg | (55 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the sauce
- 100 grams Wild garlic
- 1 tsp pink peppercorns
- 250 grams Yogurt (0.1% fat)
- 100 milliliters warm Vegetable broth
- 1 tsp lemon juice
- Iodized salt (with fluoride)
- Red pepper flakes
- For the noodles
- 500 grams Spaghetti (or buckwheat spaghetti)
- Iodized salt (with fluoride)
- 400 grams Swiss chard
- 2 Tbsps olive oil
- freshly ground peppers
Preparation steps
For the sauce, rinse and trim the garlic, then remove the leaves. Puree the garlic with the peppercorns, yogurt, and the warm broth. Mix in the lemon juice, and season to taste with salt and red pepper flakes.
Cook the spaghetti in boiling salted water until al dente.
Rinse the chard. Finely dice the stems, and coarsely chop the leaves. Heat the oil in a pan, and sauté for 2 minutes. Mix the leaves into the pan, season to paste with salt and pepper, and sauté another 1-2 minutes. Add the drained spaghetti to the pan. If necessary add a little pasta water to the pan also. Toss to combine, then arrange the spaghetti on plates. Top with the sauce and serve.
