Variation On A Classic Dish

Vegetable Noodles with Parsley Pesto

4.6
Average: 4.6 (5 votes)
(5 votes)
Vegetable Noodles with Parsley Pesto

Vegetable noodles with parsley pesto - Healthy, vegan and really aromatic; Photo: Iris Lange-Fricke

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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
721
calories
Calories

Healthy, because

Even smarter

Nutritional values

The whole wheat pasta and vegetables in this dish are packed with fiber. 

Those who do not follow a vegan diet can grate some Parmesan or Pecorino over the pasta, which adds flavor and protein and calcium.

1 serving contains
(Percentage of daily recommendation)
Calorie721 cal.(34 %)
Protein19 g(19 %)
Fat40 g(34 %)
Carbohydrates72 g(48 %)
Sugar added5 g(20 %)
Roughage18.1 g(60 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E9.5 mg(79 %)
Vitamin K63.9 μg(107 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.6 mg(43 %)
Folate111.4 μg(37 %)
Pantothenic acid1.4 mg(23 %)
Biotin16.7 μg(37 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C68.9 mg(73 %)
Potassium1,083 mg(27 %)
Calcium126 mg(13 %)
Magnesium175 mg(58 %)
Iron5.5 mg(37 %)
Iodine8.3 μg(4 %)
Zinc3.8 mg(48 %)
Saturated fatty acids5.2 g
Uric acid130 mg
Cholesterol0.3 mg
Complete sugar10 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ozs Red cabbage
3 carrots
1 red onion
1 garlic clove
1 oz parsley
2 ozs Hazelnuts
7 Tbsps olive oil
salt
peppers
14 ozs Whole Wheat Spaghetti
2 Tbsps Caper
How healthy are the main ingredients?
Red cabbageolive oilparsleycarrotoniongarlic clove

Preparation steps

1.

Clean, wash and slice the red cabbage. Peel carrots and cut them into long strips with a spiral slicer or peeler. Peel and halve the onion and also cut into strips.

2.

Peel and chop the garlic. Wash parsley, shake dry and chop finely. Chop hazelnuts coarsely; put half aside. Finely puree garlic, parsley and half of the nuts with 6 tablespoons of olive oil. Season pesto with salt and pepper.

3.

Cook spaghetti according to the package instructions in plenty of boiling salted water until al dente. Then pour into a sieve and drain.

4.

In the meantime, heat the remaining oil in a pan. Add onion strips and sauté for 2 minutes over medium heat. Add red cabbage and carrot strips and remaining hazelnuts and steam for 5 minutes. Season with salt and pepper.

5.

Put spaghetti with vegetables on plates, sprinkle with pesto and sprinkle with capers.

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