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!
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.
(Percentage of daily recommendation)
| Calorie | 234 cal. | (11 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 1.8 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 941 mg | (24 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 stalk Leeks (about 300 grams)
- 2 garlic cloves
- 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 tsp Pumpkin seed oil
Kitchen utensils
Preparation steps
Halve leek lengthwise, rinse well and drain, then cut into 1 cm (approximately 1/2-inch) pieces. Peel the garlic and chop finely.
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.
Bring vegetable broth and garlic to a boil in a pot. Add leek and cook, covered, for about 5 minutes over medium heat.
Meanwhile, cook spaghetti in a pot of boiling salted water until al dente according to package instructions.
Add pumpkin to pot with leek, cover and cook over medium heat for 6-8 minutes. Season with salt and pepper.
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.
