Whole Wheat Pasta with Spinach Sauce
Whole Wheat Pasta with Spinach Sauce - Vegan and good: hearty spaghetti enjoyment.
Healthy, because
Even smarter
Nutritional values
Spinach is rich in folic acid and iron, which are important for blood formation and oxygen transport in the body. The fiber from the whole wheat noodles stimulates digestion and makes you feel full for a long time.
In winter you can prepare the sauce with kale instead of spinach. This provides plenty of immune-strengthening vitamin C, which can protect against colds, especially in the cold season.
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 36.6 μg | (61 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 200 μg | (67 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,108 mg | (28 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 224 mg | (75 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 6 dried Tomatoes
- 3 Tbsps Sunflower seed
- 14 ozs Spinach
- 2 garlic cloves
- 14 ozs Whole Wheat Spaghetti
- salt
- 2 Tbsps olive oil
- 5 ozs Vegetable broth
- peppers
- Nutmeg
Preparation steps
Cut dried tomatoes into strips. Toast sunflower seeds in a dry skillet until fragrant, remove and set aside.
Rinse spinach and spin dry. Peel garlic and chop finely.
Cook pasta in a pot of boiling salted water according to package directions until al dente.
Meanwhile, heat oil in saucepan. Sauté garlic over medium heat. Add spinach and broth. Simmer over low heat for about 4 minutes until spinach is wilted. Puree spinach mixture with an immersion blender and season with salt, pepper and freshly grated nutmeg.
Drain pasta, mix in a serving bowl with tomatoes and spinach mixture. Serve mixed pasta on deep plates and garnish with sunflower seeds.
