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.
라벨
No peanut, tree nut, soy or sesame ingredients in this recipe; check your product labels for traces.
Low fat7% of calories from fat
How we label fat
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.
재료
For 2 servings.
Tick ingredients as you go. Nutrition below stays per serving.
Method
Cut the tomatoes into cubes and put them in a pot with the water, garlic powder, onion powder, oregano and salt.
5 min
Cook everything together for about 12 minutes over medium heat.
12 min
Once the tomato is soft, mash it with a ladle until it breaks down and dissolves into the juice and the water.
2 min
Keep cooking until the liquid reduces and only the tomato sauce is left, about 5 to 10 minutes.
8 min
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 min
Wash the basil in water with a pinch of salt and baking soda, let it soak for about 5 minutes, then rinse it.
5 min
Drain the pasta, top it with the sauce and garnish with the basil leaves.
2 min
Tips
- 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.
Notes
From Ely's own kitchen in Panama City, written from his notes.
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Nutrition Facts
Per serving, estimated from USDA data for the ingredients above. % Daily Value is for an adult, US FDA values.
Real data for 100% of the recipe's weight.
| Nutrient | 1인분 기준 | % DV |
|---|---|---|
| Calories | 445 kcal | |
| 단백질 | 18 g | 36% |
| 지방 | 3.5 g | 5% |
| Carbohydrates | 94 g | 34% |
| 식이섬유 | 14 g | 50% |
| Sodium | 1,192 mg | 52% |
| Potassium | 1,082 mg | 23% |
| Calcium | 112 mg | 9% |
| Iron | 5.6 mg | 31% |
| Magnesium | 170 mg | 40% |
| Zinc | 3.9 mg | 36% |
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Whole Wheat Spaghetti with Fresh Tomato Sauce: the full recipe, nutrition and photos at
makeitplantbased.com/recipe/whole-wheat-spaghetti-fresh-tomato-sauce/