Difference between revisions of "Pumpkin pasta"
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(Created page with "thumb Difficulty: 2/5 Time: 1.5/2 hours Servings: 4 Cost per serving: $1.20 (total cost: $4.80) Cost per 2000 kcal: $4.86 {| class="wikitable...") |
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Difficulty: 2/5 | Difficulty: 2/5 | ||
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Servings: 4 | Servings: 4 | ||
Latest revision as of 18:15, 16 January 2021
Difficulty: 2/5
Preparation and cooking time: 1.5/2 hours
Servings: 4
Cost per serving: $1.20 (total cost: $4.80)
Cost per 2000 kcal: $4.86
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 494 (calories in whole recipe: 1976) | |||||
| Proteins | 27% | 15.6g | Protein: lysine | 27% | 0.5g |
| Protein: methionine | 30% | 0.3g | |||
| Protein: isoleucine | 35% | 0.6g | |||
| Carbohydrates | 43% | 56.5g | Fibers | 24% | 9.3g |
| Net carbs | n/a | 47.2g | |||
| Sugars | n/a | 9.5g | |||
| Fats | 41% | 27.3g | Omega-3 | 5% | 0.1g |
| Omega-6 | 22% | 3.9g | |||
| Saturated fats | n/a | 17.2g | |||
| Vitamin B1 | 25% | 0.3mg | Vitamin B2 | 25% | 0.3mg |
| Vitamin B3 | 37% | 6.1mg | Vitamin B5 | 20% | 1.0mg |
| Vitamin B6 | 22% | 0.3mg | Folate | 17% | 68.0μg |
| Vitamin A | 70% | 633.4μg | Vitamin C | 13% | 12.5mg |
| Vitamin E | 14% | 2.2mg | Vitamin K | 3% | 3.9μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 6% | 69.2mg | Copper | 98% | 0.9mg |
| Iron | 67% | 5.4mg | Magnesium | 49% | 198.8mg |
| Manganese | 141% | 3.3mg | Phosphorus | 65% | 459.8mg |
| Potassium | 20% | 967.5mg | Selenium | 92% | 51.0μg |
| Zinc | 35% | 3.9mg | Sodium to taste | ||
Ingredients:
- 1 small roughly chopped pumpkin (between 700g to 1kg) and washed seeds from the pumpkin - Please note: you can use canned pumpkin purée and simply skip the baking stages of the recipe
- 4 cloves crushed garlic
- 1 can (400mL/14oz) coconut milk (or soy milk)
- Soy milk
- 500g whole-wheat pasta
- Black pepper
- Salt to taste
- 1 lemon (optional)
Instructions:
- Pre-heat oven to 225°C. In the meantime, spread your pumpkin pieces skin-side down on a baking tray with parchment paper. Sprinkle black pepper on the pumpkin flesh.
- Bake pumpkin until the flesh is tender when you poke it with a fork (cooking time will vary depending on the size of your pumpkins). Once cooked, take out your tray from the oven and let cool for 10 to 15 minutes.
- With a spoon, scoop out the flesh of the pumpkin to separate it from the skin and put it in a blender. You can also use a knife, but a spoon works better to scrape out as much flesh as possible.
- Put the pumpkin skins back in the oven at °200C with the pumpkin seeds and toast until crispy.
- In the meantime, bring water to a boil for your pasta. Add in your pasta and cook until al dente, then drain.
- Blend your pumpkin with some salt, some black pepper and the coconut milk until smooth and lumpless.
- In a pot, stir in your garlic with a little bit of water and cook for 5 minutes.
- Add in your blended pumpkin purée to your garlic and slowly stir in more coconut milk/soy milk if needed to achieve a gravy consistency. If one can of coconut milk is not enough, stir in more coconut/soy milk.
- In a big bowl, mix together your pasta and your pumpkin sauce, adjusting for seasoning.
Serving:
Add your pasta to a bowl. Garnish with thinly sliced, crispy pumpkin skins and toasted pumpkin seeds, and squeeze in some lemon juice for added acidity.
