Your Recipe

Penne with cabbage & walnuts

Zutat  Menge  Kalorien 
Zitrone 58g 17kcal
Walnüsse 30g 196kcal
Nudeln trocken 400g 1484kcal
Kohl Wirsing 500g 135kcal
Knoblauch 18g 27kcal
Rapsöl (Rapsöl) 40.8g 361kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
400g wholemeal penne
3 tbsp rapeseed oil
500g savoy cabbage, shredded
2-3 chillies, deseeded and finely chopped
6 large garlic cloves, thinly sliced
30g walnuts (about 12 halves), chopped
½-1 lemon, zested and juiced

Method
STEP 1
Cook the penne in a pan of boiling water for 12 mins until tender. Meanwhile, heat the oil in a large pan over a medium heat and fry the cabbage for 8-10 mins until softened. Add the chilli and garlic and cook for 3-4 mins more until the garlic is starting to colour. Add the nuts and cook for 1 min more. Remove from the heat and stir in the lemon zest.

STEP 2
Drain the penne, reserving the cooking water. Add the drained pasta to the cabbage mixture along with the lemon juice and two ladlefuls of the reserved water (if needed, to loosen), and toss everything well to combine. Serve half between two people. Cool and chill the rest to eat another day. To serve, reheat in a pan over a low heat with a splash of water until piping hot – don’t allow the penne to go soft. Will keep chilled for up to three days.

Nährwertangaben 
Portionsgröße  262 g | ml
Menge pro Portion  555
2322
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 22%
Gesättigte Fettsäuren  1.5g 8%
Natrium 42mg 2%
Gesamte Kohlenhydrate  86g 31%
Ballaststoffe  8.1g 29%
Zucker  6.1g
Protein  17g 34%
Vitamin D 0mcg 0%
Kalzium 84mg 6%
Eisen  4.2mg 23%
Kalium 582mg 12%
* 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 62.72 mcg 7%
Thiamin [B1] 1.019 mg 85%
Riboflavin [B2] 0.457 mg 35%
Niacin [B3] 7.682 mg 48%
Pantothensäure [B5] 0.762 mg 15%
Vitamin B6 0.487 mg 29%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 500.08 mcg 0%
Vitamin C 47.937 mg 53%
Vitamin D 0 mcg 0%
Vitamin E 2.185 mg 15%
Vitamin K 93.652 mcg 78%
Betain 142.648 mg 0%
Cholin 35.219 mg 6%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  86.2 g 31%
Sugars 6.1 g 12%
Ballaststoffe  8.1 g 29%
Carbohydrate 86.2 g 0%
Netto-Kohlenhydrate 80.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.584 g 0%
Arginin 0.816 g 0%
Asparaginsäure 1.029 g 0%
Cystein 0.295 g 0%
Glutaminsäure 5.4 g 0%
Glycin 0.566 g 0%
Histidin 0.384 g 0%
Isoleucin 0.694 g 0%
Leucin 1.218 g 0%
Lysin 0.46 g 0%
Methionin 0.193 g 0%
Phenylalanin 0.81 g 0%
Prolin 2.118 g 0%
Serin 0.841 g 0%
Threonin 0.6 g 0%
Tryptophan 0.226 g 0%
Tyrosin 0.32 g 0%
Valin 0.764 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 84.02 mg 6%
Kupfer 0.5 mg 56%
Fluorid 18 mcg 0%
Eisen  4.18 mg 23%
Magnesium 102.14 mg 24%
Mangan 1.48 mg 64%
Phosphor 276.66 mg 22%
Kalium 581.63 mg 12%
Selen 65.39 mcg 119%
Natrium 42.21 mg 2%
Zink 2.04 mg 19%
andere
Nährstoff Menge  DV
Wasser 139.494 g 0%
Asche 2.085 g 0%