Your Recipe

Avocado Alfredo Pasta

Zutat  Menge  Kalorien 
Avocado 160g 256kcal
Milch 3,7% Milchfett 244g 156kcal
Pflanzenöl 9.2g 82kcal
Knoblauchpulver 0.775g 3kcal
Meersalz 3g 0kcal
Reisnudeln, trocken 226.8g 826kcal

Recipe Instructions:

Ingredients

1 cup milk of choice
2/3 cup fully mashed avocado (160g)
1/4 tsp garlic powder
1/2 tsp salt, or more to taste
2 tsp oil or buttery spread – adds richness and helps sauce adhere to pasta but can be omitted
8 oz uncooked noodles OR spaghetti squash, black bean pasta, steamed veggies, etc.
nutritional yeast or Parmesan, such as vegan parma, for serving

Instructions

Whisk the first 4 ingredients and optional oil in a small saucepan. (For a smoother and creamier sauce, blend or use a hand blender to blend until smooth.) If making pasta, bring a separate pot of salted water to a boil. Once boiling, cook pasta according to package directions. Drain fully (do not rinse with water), then set aside. Heat the first small saucepan until sauce thickens and begins to boil, then stir in the pasta and remove from the heat. Serve immediately, sprinkling with nutritional yeast or Parmesan if desired.

Nährwertangaben 
Portionsgröße  644 g | ml
Menge pro Portion  1322
5530
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 43g 55%
Gesättigte Fettsäuren  11g 53%
Natrium 1723mg 75%
Gesamte Kohlenhydrate  207g 75%
Ballaststoffe  14g 51%
Zucker  1.3g
Protein  25g 50%
Vitamin D 0mcg 0%
Kalzium 351mg 27%
Eisen  2.7mg 15%
Kalium 1224mg 26%
* 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 91.72 mcg 10%
Thiamin [B1] 0.274 mg 23%
Riboflavin [B2] 0.64 mg 49%
Niacin [B3] 3.493 mg 22%
Pantothensäure [B5] 3.108 mg 62%
Vitamin B6 0.561 mg 33%
Cobalamin [B12] 0.878 mcg 0%
Folat [B9] 148.968 mcg 0%
Vitamin C 19.669 mg 22%
Vitamin D 0 mcg 0%
Vitamin E 4.643 mg 31%
Vitamin K 44.45 mcg 37%
Betain 1.647 mg 0%
Cholin 35.736 mg 6%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  207.4 g 75%
Sugars 1.3 g 3%
Ballaststoffe  14.4 g 51%
Carbohydrate 25.5 g 0%
Netto-Kohlenhydrate 206.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.207 g 0%
Arginin 1.628 g 0%
Asparaginsäure 2.245 g 0%
Cystein 0.361 g 0%
Glutaminsäure 4.654 g 0%
Glycin 0.944 g 0%
Histidin 0.636 g 0%
Isoleucin 1.174 g 0%
Leucin 2.124 g 0%
Lysin 1.321 g 0%
Methionin 0.588 g 0%
Phenylalanin 1.264 g 0%
Prolin 1.574 g 0%
Serin 1.324 g 0%
Threonin 0.957 g 0%
Tryptophan 0.316 g 0%
Tyrosin 1.18 g 0%
Valin 1.502 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 351.3 mg 27%
Kupfer 0.52 mg 57%
Fluorid 11.2 mcg 0%
Eisen  2.66 mg 15%
Magnesium 108.21 mg 26%
Mangan 1.6 mg 70%
Phosphor 660.36 mg 53%
Kalium 1224.4 mg 26%
Selen 39.95 mcg 73%
Natrium 1723 mg 75%
Zink 3.66 mg 33%
andere
Nährstoff Menge  DV
Wasser 358.123 g 0%
Asche 6.24 g 0%