Your Recipe

Whole Grain Spaghetti With Kale and Tomatoes

Zutat  Menge  Kalorien 
Grünkohl 536g 188kcal
Knoblauch 6g 9kcal
Olivenöl 28g 248kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 110g 48kcal
Spaghetti, trocken 170.1g 631kcal
Tomaten, Trauben, roh 682g 184kcal
Mandeln, trocken geröstet, mit Salzzusatz 43.3g 259kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
6 ounces whole-grain spaghetti

2 tablespoons olive oil

1 medium red onion, thinly sliced

2 cloves garlic, chopped

kosher salt and black pepper

1 bunch kale, thick stems removed and leaves torn into bite-size pieces (about 8 cups)

2 pints grape tomatoes, halved

⅓ cup chopped roasted almonds

¼ cup grated pecorino (1 ounce), plus more for serving

Directions
Cook the pasta according to the package directions. Reserve ¼ cup of the cooking water; drain the pasta and return it to the pot.

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion, garlic, ¼ teaspoon salt, and ⅛ teaspoon pepper. Cook, stirring occasionally, until beginning to brown, 4 to 5 minutes.

Add the kale and cook, tossing frequently, until tender, 2 to 3 minutes. Add the tomatoes and cook, tossing frequently, until the tomatoes begin to soften, 1 to 2 minutes more.

Add the kale mixture, almonds, pecorino, and reserved cooking water to the pasta and toss to combine. Serve with additional pecorino.

Nährwertangaben 
Portionsgröße  394 g | ml
Menge pro Portion  392
1639
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 21%
Gesättigte Fettsäuren  1.8g 9%
Natrium 110mg 5%
Gesamte Kohlenhydrate  53g 19%
Ballaststoffe  12g 44%
Zucker  4.6g
Protein  13g 27%
Vitamin D 0mcg 0%
Kalzium 405mg 31%
Eisen  3.8mg 21%
Kalium 1142mg 24%
* 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 322.94 mcg 36%
Thiamin [B1] 0.329 mg 27%
Riboflavin [B2] 0.733 mg 56%
Niacin [B3] 4.081 mg 26%
Pantothensäure [B5] 0.723 mg 14%
Vitamin B6 0.393 mg 23%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 96.733 mcg 0%
Vitamin C 174.228 mg 194%
Vitamin D 0 mcg 0%
Vitamin E 6.198 mg 41%
Vitamin K 533.507 mcg 445%
Betain 0.409 mg 0%
Cholin 23.388 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  52.6 g 19%
Sugars 4.6 g 9%
Ballaststoffe  12.3 g 44%
Carbohydrate 6.4 g 0%
Netto-Kohlenhydrate 48g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.492 g 0%
Arginin 0.694 g 0%
Asparaginsäure 0.907 g 0%
Cystein 0.183 g 0%
Glutaminsäure 3.076 g 0%
Glycin 0.533 g 0%
Histidin 0.417 g 0%
Isoleucin 0.536 g 0%
Leucin 0.858 g 0%
Lysin 0.426 g 0%
Methionin 0.119 g 0%
Phenylalanin 0.609 g 0%
Prolin 1.006 g 0%
Serin 0.528 g 0%
Threonin 0.439 g 0%
Tryptophan 0.149 g 0%
Tyrosin 0.291 g 0%
Valin 0.559 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 404.52 mg 31%
Kupfer 0.43 mg 48%
Fluorid 0 mcg 0%
Eisen  3.79 mg 21%
Magnesium 120.82 mg 29%
Mangan 2.13 mg 93%
Phosphor 266.37 mg 21%
Kalium 1141.89 mg 24%
Selen 28.65 mcg 52%
Natrium 109.8 mg 5%
Zink 1.89 mg 17%
andere
Nährstoff Menge  DV
Wasser 307.532 g 0%
Asche 3.866 g 0%