Zucchini Pasta with Anchovies
Healthy, because
Even smarter
Nutritional values
Zucchini have a lot to offer in terms of health: Minerals such as potassium and magnesium are important for metabolic processes and relaxed muscles and nerves. In addition, the green vegetable scores points with haematopoietic iron, which is needed for oxygen transport in the body. The wholemeal pasta brings healthy fibre to the zucchini pasta with anchovies.
If you don't like anchovies, you can add dried tomatoes, bacon or even shrimps to the pasta. If you need some sauce, you can mix 4-5 tablespoons of the pasta water with 100 ml of whipped cream and add it to the pasta.
(Percentage of daily recommendation)
| Calorie | 505 cal. | (24 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 90 g | (60 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 37.2 μg | (62 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 439 mg | (11 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 3 g |
Preparation steps
Cook the pasta in salted water until al dente.
Peel and halve the onion and cut into strips. Sweat in some oil, stirring occasionally, for about 5 minutes until light golden brown.
Rinse the anchovies, pat dry and also cut into strips. Rinse, trim and coarsely grate the zucchini.
Mix everything into the onions and cook for 1-2 minutes.
Finally, add the lemon zest along with the parsley and drained pasta (and a little cooking water, as needed) and season with salt and pepper.
Transfer to deep dishes and serve immediately.
