For The Whole Family

Whole Wheat Pasta with Spinach Sauce

4
Average: 4 (5 votes)
(5 votes)
Whole Wheat Pasta with Spinach Sauce

Whole Wheat Pasta with Spinach Sauce - Vegan and good: hearty spaghetti enjoyment.

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
450
calories
Calories

Healthy, because

Even smarter

Nutritional values

Spinach is rich in folic acid and iron, which are important for blood formation and oxygen transport in the body. The fiber from the whole wheat noodles stimulates digestion and makes you feel full for a long time.

In winter you can prepare the sauce with kale instead of spinach. This provides plenty of immune-strengthening vitamin C, which can protect against colds, especially in the cold season.

1 serving contains
(Percentage of daily recommendation)
Calorie450 kcal(21 %)
Protein20 g(20 %)
Fat11 g(9 %)
Carbohydrates67 g(45 %)
Sugar added0 g(0 %)
Roughage14 g(47 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E6.7 mg(56 %)
Vitamin B₁1 mg(100 %)
Vitamin B₂0.4 mg(36 %)
Niacin8.2 mg(68 %)
Vitamin B₆0.6 mg(43 %)
Folate200 μg(67 %)
Pantothenic acid1.1 mg(18 %)
Biotin15.4 μg(34 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C53 mg(56 %)
Potassium1,108 mg(28 %)
Calcium166 mg(17 %)
Magnesium224 mg(75 %)
Iron8.1 mg(54 %)
Iodine14 μg(7 %)
Zinc4.4 mg(55 %)
Saturated fatty acids1.5 g
Uric acid142 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
6 dried tomatoes
3 tablespoons Sunflower seed
14 ounces Spinach
2 garlic
14 ounces Whole Wheat Spaghetti
salt
2 tablespoons olive oil
5 ounces Vegetable broth
peppers
Nutmeg
How healthy are the main ingredients?
Sunflower seedSpinacholive oiltomatogarlicsalt

Preparation steps

1.

Cut dried tomatoes into strips. Toast sunflower seeds in a dry skillet until fragrant, remove and set aside.

2.

Rinse spinach and spin dry. Peel garlic and chop finely.

3.

Cook pasta in a pot of boiling salted water according to package directions until al dente.

4.

Meanwhile, heat oil in saucepan. Sauté garlic over medium heat. Add spinach and broth. Simmer over low heat for about 4 minutes until spinach is wilted. Puree spinach mixture with an immersion blender and season with salt, pepper and freshly grated nutmeg.

5.

Drain pasta, mix in a serving bowl with tomatoes and spinach mixture. Serve mixed pasta on deep plates and garnish with sunflower seeds.