Variation On A Classic Dish

Vegetable Noodles with Parsley Pesto

4.5
Average: 4.5 (4 votes)
(4 votes)
Vegetable Noodles with Parsley Pesto

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

share Share
print
bookmark_border Copy URL
Health Score:
9,1 / 10
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 kcal(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 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
Development of this recipe:
EAT-SMARTER

Ingredients

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

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.