Vegetable Noodles with Parsley Pesto
Vegetable noodles with parsley pesto - Healthy, vegan and really aromatic; Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
The whole wheat pasta and vegetables in this dish are packed with fiber.
Those who do not follow a vegan diet can grate some Parmesan or Pecorino over the pasta, which adds flavor and protein and calcium.
(Percentage of daily recommendation)
| Calorie | 721 cal. | (34 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 18.1 g | (60 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 63.9 μg | (107 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 111.4 μg | (37 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 68.9 mg | (73 %) | ||
| Potassium | 1,083 mg | (27 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 175 mg | (58 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 8.3 μg | (4 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 0.3 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 14 ozs Red cabbage
- 3 carrots
- 1 red onion
- 1 garlic clove
- 1 oz parsley
- 2 ozs Hazelnuts
- 7 Tbsps olive oil
- salt
- peppers
- 14 ozs Whole Wheat Spaghetti
- 2 Tbsps Caper
Preparation steps
Clean, wash and slice the red cabbage. Peel carrots and cut them into long strips with a spiral slicer or peeler. Peel and halve the onion and also cut into strips.
Peel and chop the garlic. Wash parsley, shake dry and chop finely. Chop hazelnuts coarsely; put half aside. Finely puree garlic, parsley and half of the nuts with 6 tablespoons of olive oil. Season pesto with salt and pepper.
Cook spaghetti according to the package instructions in plenty of boiling salted water until al dente. Then pour into a sieve and drain.
In the meantime, heat the remaining oil in a pan. Add onion strips and sauté for 2 minutes over medium heat. Add red cabbage and carrot strips and remaining hazelnuts and steam for 5 minutes. Season with salt and pepper.
Put spaghetti with vegetables on plates, sprinkle with pesto and sprinkle with capers.
