From Ely's kitchen
Whole Wheat Spaghetti with Fresh Tomato Sauce
A quick sauce of fresh plum tomatoes simmered with garlic, onion and oregano, mashed into a thick sauce, over whole wheat spaghetti with fresh basil.
الملصقات
هذه الوصفة خالية من الفول السوداني والمكسرات والصويا والسمسم؛ تحققي من ملصقات منتجاتك للتأكد من خلوها من الآثار.
Low fat7% of calories from fat
كيف نصنف الدهون
7% of this recipe's calories come from fat, counting 4 kcal per gram of carbohydrate and protein and 9 per gram of fat. On our scale under 10% of calories from fat is low fat, 10% to under 20% medium, 20% or more high.
المكونات
لـ 2 حصة.
حدد المكونات أثناء العمل. القيم الغذائية أدناه لكل حصة.
طريقة التحضير
Cut the tomatoes into cubes and put them in a pot with the water, garlic powder, onion powder, oregano and salt.
5 دقائق
Cook everything together for about 12 minutes over medium heat.
12 دقيقة
Once the tomato is soft, mash it with a ladle until it breaks down and dissolves into the juice and the water.
2 دقيقة
Keep cooking until the liquid reduces and only the tomato sauce is left, about 5 to 10 minutes.
8 دقائق
Meanwhile, bring 1.5 l (6 cups) of water to a boil with the pink salt and cook the spaghetti for about 8 minutes, or as its package says.
8 دقائق
Wash the basil in water with a pinch of salt and baking soda, let it soak for about 5 minutes, then rinse it.
5 دقائق
Drain the pasta, top it with the sauce and garnish with the basil leaves.
2 دقيقة
نصائح
- The basil can also go into the sauce while it cooks; here it is only a garnish.
- Cooking times change from one pasta brand to another: check the package.
ملاحظات
From Ely's own kitchen in Panama City, written from his notes.
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تم تسجيل الدخول باسم . حسابك
الحقائق الغذائية
لكل حصة، مقدرة من بيانات وزارة الزراعة الأمريكية (USDA) للمكونات أعلاه. النسبة المئوية للقيمة اليومية مخصصة لشخص بالغ، بناءً على قيم إدارة الغذاء والدواء الأمريكية (FDA).
بيانات حقيقية لـ 100% من وزن الوصفة.
| العنصر الغذائي | لكل حصة | % القيمة اليومية |
|---|---|---|
| السعرات الحرارية | 445 kcal | |
| البروتين | 18 g | 36% |
| الدهون | 3.5 g | 5% |
| الكربوهيدرات | 94 g | 34% |
| الألياف | 14 g | 50% |
| صوديوم | 1,192 mg | 52% |
| بوتاسيوم | 1,082 mg | 23% |
| كالسيوم | 112 mg | 9% |
| حديد | 5.6 mg | 31% |
| مغنيسيوم | 170 mg | 40% |
| زنك | 3.9 mg | 36% |
المزيد من الوصفات
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American Black Bean and Mushroom Burger with Roasted Tomato Sauce, inspired by Fruitive in Washington, DC 1 h 10 min · 379 kcal per serving Whole foodOil freeNo added sugarPeanut free+1 more -
Golden Tofu with Peppers, Mushrooms, Rice and Mashed Potatoes 45 min · 677 kcal per serving Whole foodOil freeGluten freeTree nut free+3 more -
Hungarian Hungarian Bean Goulash Soup, inspired by Napfényes in Budapest 1 h 35 min · 332 kcal per serving Low fatOil freeTree nut freeNo added sugar+2 more
Whole Wheat Spaghetti with Fresh Tomato Sauce: the full recipe, nutrition and photos at
makeitplantbased.com/recipe/whole-wheat-spaghetti-fresh-tomato-sauce/