EatSmarter exclusive recipe

Whole-Wheat Spaghetti with Pumpkin Sauce

and Cress
4.285715
Average: 4.3 (7 votes)
(7 votes)
Whole-Wheat Spaghetti with Pumpkin Sauce

Whole-Wheat Spaghetti with Pumpkin Sauce - Do you shrink at the sight of meat? This dish guarantees that you won't!

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
234
calories
Calories

Healthy, because

Even smarter

Nutritional values

The pumpkin supplies silicic acid, which strengthens the skin, nails and connective tissue. Its high content of beta-carotene catches cell-damaging free radicals, helps to prevent cardiovascular diseases and, if necessary, is transformed into vitamin A in the body, which is beneficial for our eyes and our vision, especially at dusk and dawn.

If you don't get one: you can replace the Daikon cress with regular garden cress.

1 serving contains
(Percentage of daily recommendation)
Calorie234 kcal(11 %)
Protein12 g(12 %)
Fat3 g(3 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E1.2 mg(10 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.6 mg(43 %)
Folate79 μg(26 %)
Pantothenic acid1.1 mg(18 %)
Biotin1.8 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C34 mg(36 %)
Potassium941 mg(24 %)
Calcium204 mg(20 %)
Magnesium112 mg(37 %)
Iron4.2 mg(28 %)
Iodine5 μg(3 %)
Zinc1.8 mg(23 %)
Saturated fatty acids0.6 g
Uric acid110 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 stalk Leeks (about 300 grams)
2 garlic
½ Hokkaido pumpkin (about 500 grams)
200 milliliters Vegetable broth
80 grams Whole Wheat Spaghetti
salt
peppers
½ bed red Daikon cress (or watercress)
1 teaspoon Pumpkin seed oil
How healthy are the main ingredients?
LeekPumpkin seed oilgarlicHokkaido pumpkinsalt
Preparation

Kitchen utensils

1 Measuring cups, 1 Teaspoon, 1 Tablespoon, 1 Large knife, 1 Small knife, 1 Cutting board, 1 Kitchen shears, 1 Sieve, 2 Pots (with lid), 1 Wooden spoon

Preparation steps

1.
Whole-Wheat Spaghetti with Pumpkin Sauce preparation step 1

Halve leek lengthwise, rinse well and drain, then cut into 1 cm (approximately 1/2-inch) pieces. Peel the garlic and chop finely.

2.
Whole-Wheat Spaghetti with Pumpkin Sauce preparation step 2

Remove the seeds and the fibrous inner part from pumpkin with a tablespoon. Cut pumpkin into slices, about 1.5 cm (approximately 1/2-inch) thick. Peel the slices and cut into cubes.

3.
Whole-Wheat Spaghetti with Pumpkin Sauce preparation step 3

Bring vegetable broth and garlic to a boil in a pot. Add leek and cook, covered, for about 5 minutes over medium heat.

4.
Whole-Wheat Spaghetti with Pumpkin Sauce preparation step 4

Meanwhile, cook spaghetti in a pot of boiling salted water until al dente according to package instructions.

5.
Whole-Wheat Spaghetti with Pumpkin Sauce preparation step 5

Add pumpkin to pot with leek, cover and cook over medium heat for 6-8 minutes. Season with salt and pepper.

6.
Whole-Wheat Spaghetti with Pumpkin Sauce preparation step 6

Cut cress from the bed. Drain spaghetti, rinse in hot water and drain again. Toss spaghetti with pumpkin sauce, sprinkle with pumpkin seed oil, garnish with the cress and serve immediately.