Pasta with pine nuts, broccoli, sardines & fennel

Dairy Free
Very Healthy
Popular
Health score
100%
Pasta with pine nuts, broccoli, sardines & fennel
30 min.
6
514kcal

Suggestions


If you're looking for a healthy, delicious, and quick meal that impresses both the eyes and the palate, look no further than this delightful Pasta with Pine Nuts, Broccoli, Sardines, and Fennel. This vibrant dish not only boasts a stunning array of colors but also a plethora of nutrients that will nourish your body and spirits alike.

Featuring tender bucatini pasta paired with the distinct flavors of purple sprouting broccoli and aromatic fennel, this recipe offers a unique twist on a classic Italian favorite. The addition of salty sardines brings a rich depth that makes each bite unforgettable, while the sweetness of raisins and the crunch of toasted pine nuts add a delightful contrast in texture. Finished with a splash of lemon juice and zest, this dish delivers a refreshing zing that will leave you craving more.

With a health score of 100, you can feel good about serving this dairy-free meal as a satisfying lunch, main course, or side dish for your next gathering. Ready in just 30 minutes, it’s a perfect solution for busy weeknights or any occasion where you want to impress without spending hours in the kitchen. Grab your frying pan and join us on a culinary journey that celebrates the joy of cooking healthy, flavorful food!

Ingredients

  • tbsp olive oil extra virgin extra-virgin
  • 500 long breadsticks 
  • 500 broccoli halved
  •  onion red sliced
  •  garlic clove thinly sliced
  • small fennel bulb very thinly sliced
  • 50 sardines salted canned in oil
  • 25 pinenuts 
  • 25 raisins 
  • 0.5  juice of lemon 
  • servings pepper 

Equipment

  • frying pan

Directions

  1. Bring a large pan of water to the boil, with a splash of oil, then add the pasta. Cook following pack instructions, adding the broccoli for the final 5 mins.
  2. Meanwhile, gently heat the oil in a large pan.
  3. Add the onions and sliced garlic, and cook slowly for 2 mins.
  4. Add the fennel and cook for a couple more mins, until softened. Flake the sardines into the pan and stir around for a few more mins to break them up.
  5. Tip the pasta and broccoli into the pan with the pine nuts, raisins and lemon juice. Toss together to let the pasta absorb the oil, season well and serve immediately, scattered with lemon zest and chilli flakes.

Nutrition Facts

Calories514kcal
Protein13.16%
Fat26.01%
Carbs60.83%

Properties

Glycemic Index
39.13
Glycemic Load
29.53
Inflammation Score
-9
Nutrition Score
30.238260683806%

Flavonoids

Eriodictyol
0.54mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.69mg
Isorhamnetin
1.84mg
Kaempferol
6.78mg
Myricetin
0.09mg
Quercetin
10.29mg

Nutrients percent of daily need

Calories:513.64kcal
25.68%
Fat:15.14g
23.29%
Saturated Fat:2.06g
12.85%
Carbohydrates:79.67g
26.56%
Net Carbohydrates:71.83g
26.12%
Sugar:7.11g
7.89%
Cholesterol:11.83mg
3.94%
Sodium:114.43mg
4.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.23g
34.47%
Vitamin K:119.95µg
114.24%
Vitamin C:83.59mg
101.32%
Selenium:60.35µg
86.21%
Manganese:1.52mg
75.78%
Phosphorus:319.81mg
31.98%
Fiber:7.85g
31.39%
Vitamin E:3.65mg
24.31%
Vitamin A:1175.7IU
23.51%
Potassium:806.18mg
23.03%
Magnesium:90.55mg
22.64%
Folate:88.49µg
22.12%
Copper:0.43mg
21.56%
Vitamin B6:0.42mg
21%
Iron:3.07mg
17.05%
Vitamin B3:3.16mg
15.78%
Zinc:2.15mg
14.35%
Vitamin B2:0.23mg
13.37%
Calcium:128.34mg
12.83%
Vitamin B1:0.19mg
12.74%
Vitamin B12:0.75µg
12.42%
Vitamin B5:1.07mg
10.74%
Vitamin D:0.4µg
2.67%