Your Recipe

Quick and Creamy Avocado Pasta

Zutat  Menge  Kalorien 
Avocado 195g 312kcal
Zitronensaft 43.2g 10kcal
Sesamkörner 18g 103kcal
Nudeln trocken 140g 519kcal
Ingwerwurzel 28.3g 23kcal
Knoblauch 3g 4kcal
Olivenöl 13.3g 118kcal
Basilikum frisch 5.03g 1kcal
Kirschtomaten, roh 100g 18kcal
Sojasauce aus Soja und Weizen (Shoyu) 33.1g 18kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
5 oz wholewheat pasta
1 cup cherry tomatoes
¼ cup basil, fresh (dry basil will do too, but use less)
1 large avocado
2-3 tbsp lemon juice
1-2 tbsp soy sauce
1 tbsp olive oil
1 clove garlic
salt to taste
Add a few tbsps of water, if too thick.
OPTIONAL
2 tbsp sesame seeds (roasted)
1 thumb ginger, fresh
INSTRUCTIONS
Bring water to boil and chuck in pasta.
Use pasta cooking time to prepare the avocado sauce:
Mash the avocado flesh with a fork in a bowl until its creamy (if you have a food processor, use that)
Add olive oil, lemon juice and soy sauce to the mashed avocado
Cut the basil leaves and add them to the bowl
Grate the garlic and ginger and add them too. Remember, ginger is optional. Unless you’re born that way
If the mix is too thick then add some tablespoons of water
Drain the pasta and place it back in the pot. Add the avocado sauce and stir nicely
Halve the cherry tomatoes and throw in with pasta
Sprinkle with sesame seeds if you have them to hand and season with a bit of salt.
Boom! Ready :)

Nährwertangaben 
Portionsgröße  289 g | ml
Menge pro Portion  563
2354
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 27g 34%
Gesättigte Fettsäuren  3.8g 19%
Natrium 926mg 40%
Gesamte Kohlenhydrate  70g 25%
Ballaststoffe  11g 39%
Zucker  4.7g
Protein  15g 30%
Vitamin D 0mcg 0%
Kalzium 135mg 10%
Eisen  4.8mg 27%
Kalium 956mg 20%
* 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 34.465 mcg 4%
Thiamin [B1] 0.797 mg 66%
Riboflavin [B2] 0.477 mg 37%
Niacin [B3] 7.944 mg 50%
Pantothensäure [B5] 1.825 mg 37%
Vitamin B6 0.541 mg 32%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 378.854 mcg 0%
Vitamin C 26.587 mg 30%
Vitamin D 0 mcg 0%
Vitamin E 3.436 mg 23%
Vitamin K 38.97 mcg 32%
Betain 105.374 mg 0%
Cholin 38.929 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  70 g 25%
Sugars 4.7 g 9%
Ballaststoffe  11 g 39%
Carbohydrate 67.3 g 0%
Netto-Kohlenhydrate 65.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.568 g 0%
Arginin 0.76 g 0%
Asparaginsäure 1.046 g 0%
Cystein 0.264 g 0%
Glutaminsäure 4.372 g 0%
Glycin 0.59 g 0%
Histidin 0.346 g 0%
Isoleucin 0.583 g 0%
Leucin 1.075 g 0%
Lysin 0.48 g 0%
Methionin 0.216 g 0%
Phenylalanin 0.731 g 0%
Prolin 1.366 g 0%
Serin 0.719 g 0%
Threonin 0.529 g 0%
Tryptophan 0.211 g 0%
Tyrosin 0.338 g 0%
Valin 0.687 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 135.4 mg 10%
Kupfer 0.84 mg 94%
Fluorid 20.58 mcg 0%
Eisen  4.78 mg 27%
Magnesium 124.08 mg 30%
Mangan 1.32 mg 57%
Phosphor 289.33 mg 23%
Kalium 956.06 mg 20%
Selen 48.15 mcg 88%
Natrium 926.15 mg 40%
Zink 2.63 mg 24%
andere
Nährstoff Menge  DV
Wasser 172.068 g 0%
Asche 5.541 g 0%