Dinner Tonight: Pasta with Cauliflower and Anchovies

Dairy Free
Very Healthy
Health score
100%
Dinner Tonight: Pasta with Cauliflower and Anchovies
45 min.
4
853kcal

Suggestions


Are you ready to elevate your dinner game with a dish that’s not only delicious but also incredibly healthy? Look no further than our Pasta with Cauliflower and Anchovies! This delightful recipe is perfect for those who crave a satisfying meal without the guilt. With a health score of 100, it’s a fantastic choice for anyone looking to indulge in a nutritious yet flavorful dish.

Imagine the rich, savory flavors of sautéed garlic and anchovies mingling with tender cauliflower and perfectly cooked tubular pasta. The addition of fresh tomatoes and a hint of saffron creates a vibrant sauce that will tantalize your taste buds. Plus, the crispy, golden-brown bread crumbs sprinkled on top add a delightful crunch that contrasts beautifully with the soft textures of the pasta and vegetables.

This dish is not only dairy-free but also packed with wholesome ingredients, making it a great option for lunch, dinner, or even as a side dish. In just 45 minutes, you can whip up a meal that serves four, ensuring that everyone at the table will leave satisfied. So, gather your ingredients and get ready to impress your family or guests with this exquisite pasta dish that’s as healthy as it is delicious!

Ingredients

  • cup breadcrumbs 
  •  canned tomatoes whole canned peeled chopped
  • head cauliflower finely chopped
  •  garlic clove minced
  • tablespoons olive oil extra virgin extra-virgin
  • tablespoons flat parsley italian chopped
  • pound soup noodles 
  • 0.3 teaspoon pepper red
  • pinch saffron threads 
  • servings salt and pepper black
  • tablespoons tomato paste 

Equipment

  • bowl
  • frying pan

Directions

  1. Meanwhile, pour 1 tablespoon of the oil to a large skillet, turn the heat to medium-low, and add the bread crumbs. Stir well and cook until golden brown, about 20 minutes.
  2. Pour into a separate bowl and set aside.
  3. Pour the rest of the oil into the now empty large skillet and turn the heat to medium.
  4. Add the cauliflower florets and cook until they are beginning to soften, about 5 to 10 minutes.
  5. Add the garlic and red pepper flakes to the skillet, and season with salt and pepper to taste. Stir well, and cook for a minute.
  6. In a bowl, dissolve the tomato paste in 1/2 cup water.
  7. Pour this mixture into the skillet. Reduce the heat to low, cover, and cook for 15 to 20 minutes, or until the cauliflower is very tender.
  8. Add the pasta to the boiling water and cook according to the directions on the box. When done drain.
  9. Add the saffron to a small bowl and dissolve in 1/3 cup of warm water.
  10. Add this, the chopped tomatoes, and the anchovy paste to the large skillet. Turn the heat to medium-high and cook until the sauce is thick. Dump in the cooked pasta, and stir well.
  11. Serve the pasta with a sprinkling of bread crumbs and chopped parsley.

Nutrition Facts

Calories853kcal
Protein11.9%
Fat26.08%
Carbs62.02%

Properties

Glycemic Index
62.75
Glycemic Load
36.58
Inflammation Score
-9
Nutrition Score
44.757826364559%

Flavonoids

Apigenin
4.42mg
Luteolin
0.28mg
Kaempferol
0.63mg
Myricetin
0.51mg
Quercetin
3.42mg

Nutrients percent of daily need

Calories:852.81kcal
42.64%
Fat:25.32g
38.96%
Saturated Fat:3.84g
23.98%
Carbohydrates:135.51g
45.17%
Net Carbohydrates:121.97g
44.35%
Sugar:21.2g
23.56%
Cholesterol:0mg
0%
Sodium:1275.07mg
55.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.99g
51.99%
Vitamin C:123.54mg
149.74%
Selenium:81.05µg
115.78%
Manganese:2.01mg
100.74%
Vitamin K:86.08µg
81.98%
Vitamin B6:1.11mg
55.27%
Fiber:13.54g
54.15%
Potassium:1852.16mg
52.92%
Iron:9.05mg
50.29%
Vitamin E:7.36mg
49.07%
Vitamin B1:0.68mg
45.53%
Folate:176.98µg
44.24%
Phosphorus:437mg
43.7%
Copper:0.87mg
43.33%
Vitamin B3:8.54mg
42.71%
Magnesium:156.99mg
39.25%
Vitamin B2:0.57mg
33.61%
Calcium:278.73mg
27.87%
Vitamin B5:2.25mg
22.51%
Zinc:3.24mg
21.63%
Vitamin A:990.03IU
19.8%
Vitamin B12:0.09µg
1.57%