Recipes · Greek · Pasta
Hilopites
One serving has 503 kcal and 19 g protein, and at least a fifth of a woman's daily need of selenium (88%), thiamin (65%), phosphorus (51%), manganese (48%), folate (46%) and niacin (45%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (228 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 70 g Pasta, dry
- 100 g Tomatoes, canned, crushed
- 20 g Onions, raw
- 12 g Olive oil
- 25 g Pecorino Romano cheese
- 0.4 g Salt
- 0.1 g Black pepper
Method
- Cook the onion in the olive oil over medium heat for 4-5 minutes until soft.
- Add the crushed tomatoes, salt and pepper, and simmer for 10 minutes to make a light sauce.
- Meanwhile boil the pasta (hilopites, or small dried egg pasta squares) in salted water for 8-10 minutes until tender; drain.
- Toss the pasta through the tomato sauce.
- Serve with the cheese (kefalotyri, or Pecorino Romano as a stand-in) grated over the top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 503 kcal | 24% |
| Carbohydrates | 62.4 g | |
| Water | 122 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 18.9 g | 39% |
| Tryptophan | 0.25 g | |
| Threonine | 0.66 g | |
| Isoleucine | 0.82 g | |
| Leucine | 1.5 g | |
| Lysine | 1 g | |
| Methionine | 0.33 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 0.94 g | |
| Tyrosine | 0.64 g | |
| Valine | 1 g | |
| Histidine | 0.54 g | |
| Fat | 20.1 g | |
| Monounsaturated | 10.9 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 6.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 26 mg | |
| Calcium | 320 mg | 32% |
| Copper | 0.4 mg | 44% |
| Iron | 3.9 mg | 22% |
| Magnesium | 69.5 mg | 22% |
| Manganese | 0.87 mg | 48% |
| Phosphorus | 360 mg | 51% |
| Potassium | 501 mg | 11% |
| Selenium | 48.6 µg | 88% |
| Sodium | 705 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.72 mg | 65% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 6.3 mg | 45% |
| Pantothenic acid (vitamin B5) | 0.71 mg | 14% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 184 µg | 46% |
| Cobalamin (vitamin B12) | 0.28 µg | 12% |
| Choline | 28.6 mg | 7% |
| Vitamin A | 35 µg | 5% |
| Vitamin C | 10.7 mg | 14% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 13.4 µg | 15% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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