Your Recipe

Butternut Squash Mac and Cheese with Broccoli

Zutat  Menge  Kalorien 
Brokkoli, roh 213g 72kcal
Zwiebeln 52g 21kcal
Nudeln trocken 600g 2226kcal
Knoblauch 12g 18kcal
Thymian frisch 0.4g 0kcal
Essig destilliert 14.4g 3kcal
Kürbis, Winter, Butternuss, roh[pl:]Dynia, zimowa, orzech piżmowy, surowa 520g 234kcal
Mandelmilch ungesüßt 480g 72kcal
Hefe, aktive Trockenhefe 21g 68kcal
Meersalz 1.15g 0kcal
Schwarzer Pfeffer, gemahlen 0.2875g 1kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 medium butternut squash (1¾ lb.)
1 onion, finely chopped (1 cup)
4 cloves garlic, minced
½ teaspoon finely chopped fresh thyme
2 cups unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
2 tablespoons nutritional yeast
1 tablespoon white wine vinegar
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
3 cups dried whole grain penne pasta (8 oz.)
3 cups small broccoli florets
Fresh basil leaves
INSTRUCTIONS
Peel squash; halve squash and remove seeds. Cut squash into large pieces. Place squash pieces in a steamer basket in a large pan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, about 12 minutes or until tender.
Heat a large saucepan over medium. Add onion, garlic, thyme, and ¼ cup water to pan. Cook about 10 minutes or until onion is tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
Transfer onion mixture to a blender. Add squash and the next five ingredients (through pepper). Cover and blend until smooth. Pour squash mixture into a large saucepan.
Cook pasta according to package directions, adding broccoli the last 5 minutes of cooking; drain. Add drained pasta and broccoli to squash mixture; toss to coat. Serve warm topped with fresh basil.

Nährwertangaben 
Portionsgröße  319 g | ml
Menge pro Portion  453
1893
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 2.8g 4%
Gesättigte Fettsäuren  0.4g 2%
Natrium 157mg 7%
Gesamte Kohlenhydrate  91g 33%
Ballaststoffe  7.2g 26%
Zucker  6.2g
Protein  17g 34%
Vitamin D 0.8mcg 4%
Kalzium 234mg 18%
Eisen  4.5mg 25%
Kalium 749mg 16%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 544.243 mcg 60%
Thiamin [B1] 1.396 mg 116%
Riboflavin [B2] 0.612 mg 47%
Niacin [B3] 9.933 mg 62%
Pantothensäure [B5] 1.485 mg 30%
Vitamin B6 0.426 mg 25%
Cobalamin [B12] 0.002 mcg 0%
Folat [B9] 521.21 mcg 0%
Vitamin C 51.249 mg 57%
Vitamin D 0.8 mcg 4%
Vitamin E 3.887 mg 26%
Vitamin K 37.282 mcg 31%
Betain 142.132 mg 0%
Cholin 26.443 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  91.2 g 33%
Sugars 6.2 g 12%
Ballaststoffe  7.2 g 26%
Carbohydrate 78.5 g 0%
Netto-Kohlenhydrate 85g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.597 g 0%
Arginin 0.683 g 0%
Asparaginsäure 0.996 g 0%
Cystein 0.284 g 0%
Glutaminsäure 5.206 g 0%
Glycin 0.579 g 0%
Histidin 0.371 g 0%
Isoleucin 0.645 g 0%
Leucin 1.194 g 0%
Lysin 0.502 g 0%
Methionin 0.193 g 0%
Phenylalanin 0.811 g 0%
Prolin 1.701 g 0%
Serin 0.769 g 0%
Threonin 0.594 g 0%
Tryptophan 0.23 g 0%
Tyrosin 0.333 g 0%
Valin 0.759 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 233.79 mg 18%
Kupfer 0.41 mg 45%
Fluorid 18.11 mcg 0%
Eisen  4.54 mg 25%
Magnesium 98.34 mg 23%
Mangan 1.26 mg 55%
Phosphor 276.34 mg 22%
Kalium 749.21 mg 16%
Selen 65.22 mcg 119%
Natrium 156.64 mg 7%
Zink 2.05 mg 19%
andere
Nährstoff Menge  DV
Wasser 205.079 g 0%
Asche 2.763 g 0%