Difference between revisions of "Jackfruit pasta"

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(Created page with "thumb Difficulty: 1/5 Time: 25 minutes Servings: 4 Cost per serving: $1.90 (total cost: $7.60) Cost per 2000 kcal: $8.46 {| class="wik...")
 
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[[File:Jackfruit super pasta.jpg|thumb]]
 
  
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Difficulty: 1/5
 
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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 mw-collapsed"
 
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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
 
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| 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.
 

Revision as of 21:57, 12 November 2020

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