Difference between revisions of "Jackfruit pasta"

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[[File:Jackfruit super pasta.jpg|thumb]]
  
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Difficulty: 1/5
 +
 +
Preparation and cooking time: 25 minutes
 +
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Servings: 4
 +
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Cost per serving: $1.90 (total cost: $7.60)
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Cost per 2000 kcal: $8.46
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 +
{| class="wikitable sortable mw-collapsible"
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|-
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| colspan="3"|'''''Nutrition facts per serving'''''
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|-
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| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 449         (''calories in whole recipe: 1796'')'''
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|-
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| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
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| rowspan="3" style="background-color:#FFCEB5;"|'''''34%'''''
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| rowspan="3" style="background-color:#FFCEB5;"|'''''19.1g'''''
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| style="background-color:#FFCEB5;"|Protein: lysine
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| style="background-color:#FFCEB5;"|40%
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| style="background-color:#FFCEB5;"|0.8g
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|-
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| style="background-color:#FFCEB5;"|Protein: methionine
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| style="background-color:#FFCEB5;"|33%
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| style="background-color:#FFCEB5;"|0.3g
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|-
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| style="background-color:#FFCEB5;"|Protein: isoleucine
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| style="background-color:#FFCEB5;"|47%
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| style="background-color:#FFCEB5;"|0.8g
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|-
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| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''68%'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''89.6g'''''
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| style="background-color:#B5E6FF;"|Fibers
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| style="background-color:#B5E6FF;"|37%
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| style="background-color:#B5E6FF;"|14.3g
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|-
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| style="background-color:#B5E6FF;"|Net carbs
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| style="background-color:#B5E6FF;"|n/a
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| style="background-color:#B5E6FF;"|75.3g
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|-
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| style="background-color:#B5E6FF;"|Sugars
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| style="background-color:#B5E6FF;"|n/a
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| style="background-color:#B5E6FF;"|28.5g
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|-
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| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''8%'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''5.4g'''''
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| style="background-color:#EDCBFF;"|Omega-3
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| style="background-color:#EDCBFF;"|20%
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| style="background-color:#EDCBFF;"|0.3g
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|-
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| style="background-color:#EDCBFF;"|Omega-6
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| style="background-color:#EDCBFF;"|8%
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| style="background-color:#EDCBFF;"|1.5g
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|-
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| style="background-color:#EDCBFF;"|Saturated fats
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| style="background-color:#EDCBFF;"|n/a
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| style="background-color:#EDCBFF;"|1.0g
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|-
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| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|43%
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| style="background-color:#FEE1C3; width:55px;"|0.5mg
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| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
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| style="background-color:#FEE1C3; width:55px;"|22%
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| style="background-color:#FEE1C3; width:55px;"|0.3mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B3
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| style="background-color:#FEE1C3;"|36%
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| style="background-color:#FEE1C3;"|5.8mg
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| style="background-color:#FEE1C3;"|Vitamin B5
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| style="background-color:#FEE1C3;"|19%
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| style="background-color:#FEE1C3;"|1.0mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B6
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| style="background-color:#FEE1C3;"|56%
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| style="background-color:#FEE1C3;"|0.7mg
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| style="background-color:#FEE1C3;"|Folate
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| style="background-color:#FEE1C3;"|38%
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| style="background-color:#FEE1C3;"|155.9μg
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|-
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
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| style="background-color:#FEE1C3;"|5%
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| style="background-color:#FEE1C3;"|51.1μg
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| style="background-color:#FEE1C3;"|Vitamin C
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| style="background-color:#FEE1C3;"|33%
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| style="background-color:#FEE1C3;"|29.8mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin E
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| style="background-color:#FEE1C3;"|8%
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| style="background-color:#FEE1C3;"|1.2mg
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| style="background-color:#FEE1C3;"|Vitamin K
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| style="background-color:#FEE1C3;"|3%
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| style="background-color:#FEE1C3;"|4.3μg
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|-
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
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| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
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| style="background-color:#FEE1C3;"|/
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| style="background-color:#FEE1C3;"|/
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|-
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| style="background-color:#B5FFBB;"|Calcium
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| style="background-color:#B5FFBB;"|18%
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| style="background-color:#B5FFBB;"|188.2mg
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| style="background-color:#B5FFBB;"|Copper
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| style="background-color:#B5FFBB;"|70%
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| style="background-color:#B5FFBB;"|0.6mg
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|-
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| style="background-color:#B5FFBB;"|Iron
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| style="background-color:#B5FFBB;"|62%
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| style="background-color:#B5FFBB;"|5.0mg
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| style="background-color:#B5FFBB;"|Magnesium
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| style="background-color:#B5FFBB;"|39%
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| style="background-color:#B5FFBB;"|158.4mg
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|-
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| style="background-color:#B5FFBB;"|Manganese
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| style="background-color:#B5FFBB;"|104%
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| style="background-color:#B5FFBB;"|2.4mg
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| style="background-color:#B5FFBB;"|Phosphorus
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| style="background-color:#B5FFBB;"|48%
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| style="background-color:#B5FFBB;"|339.9mg
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|-
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| style="background-color:#B5FFBB;"|Potassium
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| style="background-color:#B5FFBB;"|23%
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| style="background-color:#B5FFBB;"|1085.7mg
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| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
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| style="background-color:#B5FFBB;"|96%
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| style="background-color:#B5FFBB;"|52.9μg
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|-
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| style="background-color:#B5FFBB;"|Zinc
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| style="background-color:#B5FFBB;"|26%
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| style="background-color:#B5FFBB;"|3.0mg
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| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
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|}
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Ingredients:
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*500g whole wheat pasta
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*1 can unsalted beans
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*125g crushed tofu
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*1 jar shredded jackfruit
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*5-7 cloves crushed garlic (depending how garlicky you want it to be) OR 4 tsp garlic powder
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*1 tbsp paprika
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*The juice of 1 squeezed orange
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*1 tbsp date sugar/date paste/blended dates
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*Black pepper
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*Salt to taste (jack fruit is usually salted already)
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Instructions:
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*In a small pot, add the beans, the tofu, the jackfruit, the garlic, the paprika, the date sugar, and a pinch of salt and black pepper, with a little bit of water to steam on low heat for around 15 minutes. Stir often for it not to stick to the pot.
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*In the meantime, bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain.
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*Add in the orange juice to the mix, and stir on low heat for about 2 minutes.
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*Mix the sauce with the pasta, adjusting for seasoning, and serve.

Latest revision as of 18:09, 16 January 2021

Jackfruit super pasta.jpg

Difficulty: 1/5

Preparation and cooking time: 25 minutes

Servings: 4

Cost per serving: $1.90 (total cost: $7.60)

Cost per 2000 kcal: $8.46

Nutrition facts per serving
CALORIES PER SERVING (kcal): 449         (calories in whole recipe: 1796)
Proteins 34% 19.1g Protein: lysine 40% 0.8g
Protein: methionine 33% 0.3g
Protein: isoleucine 47% 0.8g
Carbohydrates 68% 89.6g Fibers 37% 14.3g
Net carbs n/a 75.3g
Sugars n/a 28.5g
Fats 8% 5.4g Omega-3 20% 0.3g
Omega-6 8% 1.5g
Saturated fats n/a 1.0g
Vitamin B1 43% 0.5mg Vitamin B2 22% 0.3mg
Vitamin B3 36% 5.8mg Vitamin B5 19% 1.0mg
Vitamin B6 56% 0.7mg Folate 38% 155.9μg
Vitamin A 5% 51.1μg Vitamin C 33% 29.8mg
Vitamin E 8% 1.2mg Vitamin K 3% 4.3μg
Vitamin B12 / / Vitamin D / /
Calcium 18% 188.2mg Copper 70% 0.6mg
Iron 62% 5.0mg Magnesium 39% 158.4mg
Manganese 104% 2.4mg Phosphorus 48% 339.9mg
Potassium 23% 1085.7mg Selenium 96% 52.9μg
Zinc 26% 3.0mg Sodium to taste

Ingredients:

  • 500g whole wheat pasta
  • 1 can unsalted beans
  • 125g crushed tofu
  • 1 jar shredded jackfruit
  • 5-7 cloves crushed garlic (depending how garlicky you want it to be) OR 4 tsp garlic powder
  • 1 tbsp paprika
  • The juice of 1 squeezed orange
  • 1 tbsp date sugar/date paste/blended dates
  • Black pepper
  • Salt to taste (jack fruit is usually salted already)

Instructions:

  • In a small pot, add the beans, the tofu, the jackfruit, the garlic, the paprika, the date sugar, and a pinch of salt and black pepper, with a little bit of water to steam on low heat for around 15 minutes. Stir often for it not to stick to the pot.
  • In the meantime, bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain.
  • Add in the orange juice to the mix, and stir on low heat for about 2 minutes.
  • Mix the sauce with the pasta, adjusting for seasoning, and serve.
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