Recipes · American · Pasta
Pasta Primavera
One serving has 586 kcal and 20 g protein, and at least a fifth of a woman's daily need of vitamin C (121%), selenium (108%), thiamin (85%), vitamin K (80%), folate (69%) and manganese (68%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (313 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 85 g Pasta, dry
- 50 g Zucchini, raw
- 30 g Bell pepper, red, raw
- 40 g Broccoli, raw
- 30 g Peas, green, frozen
- 20 g Carrots, raw
- 3 g Garlic, raw
- 12 g Olive oil
- 30 g Cream, light
- 10 g Parmesan cheese
- 0.4 g Salt
- 0.2 g Black pepper
- 2 g Basil, fresh
Method
- Cook the pasta in boiling salted water according to the package until just tender, then drain, reserving a little of the pasta water.
- Heat the olive oil in a large skillet, add the garlic, carrots and broccoli, and cook for 3-4 minutes.
- Add the zucchini and bell pepper and cook for 3-4 minutes more until crisp-tender.
- Stir in the peas and cream and simmer for 2 minutes.
- Toss in the cooked pasta, adding a splash of the reserved pasta water if needed to loosen the sauce.
- Season with the salt and pepper, and finish with the parmesan and torn basil.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 586 kcal | 28% |
| Carbohydrates | 78.1 g | |
| Water | 190 mL | |
| Fiber | 7 g | 23% |
| Protein | 19.6 g | 41% |
| Tryptophan | 0.26 g | |
| Threonine | 0.73 g | |
| Isoleucine | 0.81 g | |
| Leucine | 1.5 g | |
| Lysine | 0.84 g | |
| Methionine | 0.3 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 0.96 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.98 g | |
| Histidine | 0.5 g | |
| Fat | 22.1 g | |
| Monounsaturated | 11.1 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 6.6 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 24.5 mg | |
| Calcium | 216 mg | 22% |
| Copper | 0.37 mg | 41% |
| Iron | 4.2 mg | 24% |
| Magnesium | 85.7 mg | 28% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 348 mg | 50% |
| Potassium | 690 mg | 15% |
| Selenium | 59.5 µg | 108% |
| Sodium | 365 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.93 mg | 85% |
| Riboflavin (vitamin B2) | 0.6 mg | 55% |
| Niacin (vitamin B3) | 7.7 mg | 55% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.48 mg | 37% |
| Folate (vitamin B9) | 275 µg | 69% |
| Cobalamin (vitamin B12) | 0.16 µg | 7% |
| Choline | 44.4 mg | 10% |
| Vitamin A | 324 µg | 46% |
| Vitamin C | 91.1 mg | 121% |
| Vitamin D (D2 + D3) | 15.1 IU | 3% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 71.9 µg | 80% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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