Recipes · Italian · Pasta
Spaghetti all'Assassina
One serving has 641 kcal and 17 g protein, and at least a fifth of a woman's daily need of selenium (119%), thiamin (92%), copper (89%), manganese (74%), niacin (73%) and folate (64%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (539 g)
- Difficulty: Hard
- Diets: Vegan, Dairy-free
- Contains: celery, gluten
Ingredients
- 100 g Pasta, dry
- 150 g Tomato puree
- 10 g Tomato paste
- 2 g Chilies, dried red
- 6 g Garlic, raw
- 20 g Olive oil
- 250 g Vegetable broth
- 0.8 g Salt
Method
- Warm the olive oil in a wide, heavy skillet with the garlic and chili until fragrant.
- Stir in the tomato paste and purée and cook for 2 minutes.
- Add the raw, uncooked spaghetti straight to the pan along with a couple of ladles of the broth.
- Cook over fairly high heat, letting the pasta catch and lightly char on the base between additions, turning it occasionally and adding more broth a little at a time, for 12-15 minutes.
- Keep going until the spaghetti is tender with crisp, charred edges in places and the liquid is absorbed.
- Season with salt and serve straight from the pan.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 641 kcal | 30% |
| Carbohydrates | 95.7 g | |
| Water | 398 mL | |
| Fiber | 7.2 g | 24% |
| Protein | 17.1 g | 36% |
| Tryptophan | 0.21 g | |
| Threonine | 0.55 g | |
| Isoleucine | 0.59 g | |
| Leucine | 1.1 g | |
| Lysine | 0.41 g | |
| Methionine | 0.17 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.75 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.67 g | |
| Histidine | 0.36 g | |
| Fat | 22.2 g | |
| Monounsaturated | 14.8 g | |
| Polyunsaturated | 2.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 71.3 mg | 7% |
| Copper | 0.8 mg | 89% |
| Iron | 6.8 mg | 38% |
| Magnesium | 97.5 mg | 31% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 277 mg | 40% |
| Potassium | 1,092 mg | 23% |
| Selenium | 65.7 µg | 119% |
| Sodium | 1,368 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 1 mg | 92% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 10.2 mg | 73% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 256 µg | 64% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 49.2 mg | 12% |
| Vitamin A | 103 µg | 15% |
| Vitamin C | 21.6 mg | 29% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 6.4 mg | 43% |
| Vitamin K | 22.4 µg | 25% |
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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