Vegetable Spaghetti
The colorful vegetables make this pasta dish a feast for the eyes, and also provide a refreshing amount of vitamin C and a wealth of plant substances, such as folic acid and betacarotene.
If you want to preserve the vitamins of the broccoli and carrots in this recipe, steam the vegetables in a little liquid instead of in the pasta water.
(Percentage of daily recommendation)
| Calorie | 397 cal. | (19 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17 g | (57 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 146 mg | (154 %) | ||
| Potassium | 899 mg | (22 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 red Bell pepper (about 7 ounces)
- 1 yellow Bell pepper (about 7 ounces)
- 2 carrots (about 5.5 ounces)
- 11 ozs Broccoli
- 12 yellow Cherry tomatoes
- ½ bunch parsley
- 8 sheets Sorrel
- 3 scallions
- 11 ozs Whole Wheat Spaghetti
- salt
- ½ lemon
- 4 Tbsps olive oil
- peppers
Preparation steps
Cut bell peppers into quarters, remove seeds, rinse and dry. Place peppers skin side up on a baking sheet. Roast under the oven grill or broiler until blackened and blistered.
Place peppers in a bowl, cover and let steam for 10 minutes. Then peel and thinly slice.
Peel carrots and very thinly slice.
Rinse the broccoli, drain and divide into very small florets. Rinse the tomatoes, pat dry and cut in half.
Rinse the parsley, shake dry and pluck leaves. Rinse the sorrel and shake dry. Coarsely chop parsley and sorrel. Rinse scallions, pat dry and thinly slice.
Cook spaghetti in a pot of boiling salted water until al dente according to package directions. Add broccoli and carrots about 4 minutes before end of cooking time.
Squeeze juice from lemon. Drain the pasta and vegetables and toss with the prepared ingredients, 1 teaspoon lemon juice and the oil. Season with salt and pepper and serve immediately.