Spaghetti with Pumpkin and Yogurt-herb Sauce
Spaghetti with pumpkin and yogurt-herb sauce - Colorful, delicious and full of vital substances: simply real soul food for gray autumn days!
Healthy, because
Even smarter
Nutritional values
IN FORM And the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
With their concentrated load of vitamins from the B group, pumpkin seeds are rightly regarded as real nerve food. In addition, there is a relatively high proportion of vitamin E: 100 grams of pumpkin seeds cover about a third of the daily requirement. The pumpkin owes its strong orange color to the plant pigment beta-carotene, a preliminary stage of vitamin A. The fat-soluble vitamin is important for healthy eyes. Dairy products score with a good load of bone-strengthening calcium, and whole-grain pasta keeps you full for a long time thanks to the fiber it contains.
If you get some, ideally use unsweetened cranberries. Otherwise, make sure that the sweetener used is not refined sugar, but apple syrup, for example.
(Percentage of daily recommendation)
| Calorie | 582 cal. | (28 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.3 g | (51 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 14.8 μg | (25 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 850 mg | (21 %) | ||
| Calcium | 280 mg | (28 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 16 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 22 ozs Hokkaido pumpkin
- Iodized salt (With fluoride)
- cayenne pepper
- 2 Tbsps olive oil
- 3 ¼ ozs Pumpkin seed (4 TBSP.)
- 14 ozs Whole Wheat Spaghetti
- ¾ oz Fresh herbs (1 handful; e.g. parsley, basil, young thyme)
- 1 garlic clove
- 10 ozs Yogurt (3.5% fat)
- peppers
- 1 Tbsp lemon juice
- ½ oz Radish sprout
- 1 ½ ozs Parmesan
- 1 oz Cranberry (2 TBSP.)
Preparation steps
Clean pumpkin, wash, halve or quarter, remove seeds and cut into thin wedges. Place pumpkin wedges on a baking tray lined with baking paper, season with salt and cayenne pepper, drizzle with oil and bake in a preheated oven at 200 °C / 400 °F for about 25 minutes.
Meanwhile, roast pumpkin seeds in a hot pan over medium heat for 3 minutes. Then set aside and let cool. Cook spaghetti according to package directions in plenty of boiling salted water until al dente. Then drain in a colander and let drain.
For the sauce, wash herbs, shake dry and pluck off leaves, cut half of the herbs into very fine strips. Peel and finely chop the garlic. Mix chopped herbs and garlic with yogurt and season with salt, pepper and lemon juice.
Wash the sprouts very carefully and thoroughly and shake dry. Coarsely shave the Parmesan. Drain the spaghetti and arrange on plates with the pumpkin wedges. Sprinkle everything with roasted pumpkin seeds and sprouts. Drizzle with the yogurt sauce and sprinkle with the remaining herb leaves, Parmesan and cranberries.
