Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Vegetable, Chili & Spinach Pasta

Thursday, April 11, 2019
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Total time
20 minutes
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Preparation time
10 minutes
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Portions
4

In the mood for a nutritious and hearty dish for dinner? This pasta is full vegetables and is bound to hit the spot.

Ingredients
or2 tablespoons oil, coconut or olive,n(27 g)
or4 cups shells of pasta, whole-wheat, cooked (420 g)or420 grams of brown Rice Penne (San Remo) Gluten free
or400 grams of mushrooms, white, chopped
or2 cloves of garlic, minced (6 g)
or2 hot chili, red, diced (90 g)
or6 cups of baby spinach, raw (180 g)
or juice of 1 lemon (6 g)
or1 cup, grated of cheese, parmesan, (100 g)or100 grams of bio Cheese (Vegan)or2 tbsp of nutritional yeast (36 g)
or1 head of broccoli, cut into florets (608 g)
or2 large zucchini, includes skin, chopped (323 g)
or1 Can of diced Tomatoes (400 g)
Preparation
1.
Bring a large pot of salted water to the boil and add the pasta. Cook for 8 minutes (or as per packet directions). Drain.
2.
Meanwhile, add oil to a large frying pan. Add mushrooms, zucchini and broccoli and cook for about 3 minutes or until browning. Add garlic. chilli and diced tomato. Cook for 2 minutes or until fragrant and mushrooms have softened. Season with salt and pepper.
3.
Stir through spinach and Parmesan. Remove from heat.
4.
Add lemon juice and pasta. Toss to coat well.
5.
Note Gluten free and Paleo option: Replace pasta with Brown rice penne or with zucchini noodles.
6.
Vegan option: Omit Parmesan cheese. Sprinkle with nutritional yeast flakes if you like.
Nutritional information
Per 100 gPer portion (715 g)% DRI
Energy77 kcal547 kcal27 %
Fat2 g16 g24 %
Fatty acids, total saturated0 g4 g18 %
Cholesterol1 mg7 mg2 %
Sodium42 mg298 mg12 %
Carbohydrate12 g85 g28 %
Sugars1 g11 gremove
Fiber1 g10 g41 %
Protein3 g24 gremove