Veggie Rotini with Tomato Sauce, Lentils and Feta
Veggie Rotini with Tomato Sauce, Lentils and Feta - Smart pasta. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Those who want to eat a protein-rich diet despite a vegetarian one should choose lentils. The Veggie Rotini dish with tomato sauce, lentils and feta provides plenty of protein. Lentils are particularly responsible for this. These also score points with haematopoietic iron and stress-reducing magnesium. The canned tomatoes also shine with the cell-protecting lycopene and potassium, which lowers blood pressure.
For this dish you can also use chickpeas or beans instead of lentils. These are also available in canned form and no longer need to be cooked. The Veggie Rotinii with tomato sauce, lentils and feta are excellent as a meal-prep dish and can be taken in the keep-fresh box. The recipe is ideal for the office or eaten cold as a salad on the picnic blanket.
(Percentage of daily recommendation)
| Calorie | 717 cal. | (34 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 100 g | (67 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 22 g | (73 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 42.3 μg | (71 %) | ||
| Vitamin B₁ | 1.4 mg | (140 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 154 μg | (51 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,533 mg | (38 %) | ||
| Calcium | 191 mg | (19 %) | ||
| Magnesium | 234 mg | (78 %) | ||
| Iron | 9.1 mg | (61 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 5.6 mg | (70 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 209.1 mg | |||
| Cholesterol | 17.4 mg |
Ingredients
- Ingredients
- 1 ¾ ozs Lentils (food group)
- 1 shallot (clove)
- 1 garlic clove (clove)
- 1 carrot
- 1 Zucchini
- 2 Tbsps olive oil
- ½ tsp Chili paste
- 7 ozs chunky tomatoes (can)
- salt (kosher)
- Black pepper (freshly ground)
- 1 sprig thyme
- 7 ozs Cherry tomatoes
- 1 ¾ ozs Feta
- 7 ozs Whole wheat rigatoni (Veggie Rotini)
Preparation steps
Cook the lentils in twice the amount of boiling water for 25 minutes until soft. Then allow to drain.
Meanwhile, peel and chop the shallot and garlic. Clean, wash and chop the carrot and zucchini.
Heat oil in a pot, sauté shallot and garlic for 3 minutes over medium heat, then add carrot, zucchini and chili paste and sauté for 5 minutes. Then add the tomatoes and cook for another 4 minutes over low heat. Wash the thyme, shake dry and dab off the leaves. Season sauce with salt, pepper and thyme.
Cook the pasta according to the package instructions in plenty of boiling salted water for 8 minutes until al dente. Then allow to drain. Season the finished lentils with salt and pepper. Wash and quarter the tomatoes. Crumble the feta.
Put the pasta in bowls, add the sauce with the lentils and tomatoes and serve sprinkled with the feta.
