Pumpkin and Sauerkraut with Penne
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
500
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 500 cal. | (24 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.6 g | (45 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 17 μg | (28 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 836 mg | (21 %) | ||
| Calcium | 241 mg | (24 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 129 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 grams Whole Wheat Penne
- salt
- 2 onions
- 4 garlic cloves
- 400 grams Pumpkin
- 4 Tbsps olive oil
- ½ jar white wine
- 150 milliliters Vegetable broth
- 1 Tbsp finely chopped oregano
- 1 pinch cinnamon
- 1 tsp sweet ground paprika
- freshly ground peppers
- 100 grams Sauerkraut
- 3 Tbsps black Olives
- 50 grams Parmesan
Preparation steps
1.
Dice the onion. Finely chop the garlic. Cut the pumpkin into 1 cm cubes (approximately 1/3 inch). Heat the olive oil and saute the garlic and onions in it until soft. Cook the penne according to the package directions.
2.
Add the pumpkin, wine, vegetable broth, oregano, salt, cinnamon, paprika and pepper. Cook for 8-10 minutes over medium heat, until the pumpkin is tender. Finely chop the sauerkraut. Cut the olives into strips. Grate the parmesan. Puree the sauce, add the sauerkraut and heat it through. Season to taste.
3.
Drain the pasta and mix it with the pumpkin and sauerkraut. Serve on plates with the olives and parmesan.
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