Vegetarian Rigatoni
Vegetarian Rigatoni - Fresh favorite for the whole family. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Peas hold various B vitamins, especially niacin. This substance plays a role in energy metabolism, as it is needed for the build-up and breakdown of carbohydrates, amino and fatty acids. Mild tension headaches can be relieved with fresh Mint can be combated with fresh mint. The herb contains a variety of essential oils that are antispasmodic, soothing and calming. Those who want to strengthen their bones and teeth should pay attention to an adequate intake of calcium. The in the sauce contained yogurt provides plenty of it.
You can get whole grain rigatoni, for example, in well-stocked supermarkets or health food stores. If you don't get any, you can also use other whole grain pasta, for example fusilli. If you don't like mint, replace it for the rigatoni vegetarian with basil, parsley or chives.
(Percentage of daily recommendation)
| Calorie | 616 cal. | (29 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 80 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.7 g | (62 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 57 μg | (95 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 200 μg | (67 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 842 mg | (21 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 179 mg | (60 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 204 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 30 ozs Rigatoni Whole Grain Pasta (alternatively fusilli)
- 2 generous pinches salt
- 1 organic lemon
- 18 ozs Peas (fresh or frozen)
- 4 stalks mint
- 8 ozs Yogurt (low-fat)
- 6 Tbsps olive oil
- peppers
Preparation steps
Cook rigatoni according to package instructions in plenty of boiling salted water for 9-10 minutes until al dente, drain in a colander, and let drain again. In the meantime, rinse the lemon under hot water, rub dry, grate the zest, and squeeze out the juice.
Cook peas in boiling water for 5 minutes, rinse, drain and cool. Then put about half of them in a blender. Wash mint, shake dry and pluck leaves. Add 6 mint leaves, yogurt, oil, lemon zest and juice, salt and pepper and blend until smooth.
Mix the cooked pasta with the yogurt sauce and heat briefly in a saucepan over low heat. Then divide vegetarian rigatoni among 4 bowls or deep plates and garnish with remaining mint and remaining peas.
