Pasta with Provençal Basil Sauce

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Pasta with Provençal Basil Sauce
45 min.
4
499kcal

Suggestions

Ingredients

  • cup tightly basil leaves fresh packed
  • cups broccoli florets 
  • 12 ounces brown-rice spaghetti whole-wheat
  • 15 oz beans white canned
  • cup carrots shredded julienned
  • 0.3 cup celery diced
  • cloves garlic 
  • 0.5 cup onion diced
  • servings bell pepper 
  • 0.3 cup baking potatoes diced peeled
  • 0.8 cup tomatoes diced
  • 0.3 cup turnip diced
  • 1.5 cups vegetable broth 

Equipment

  • food processor
  • frying pan
  • blender

Directions

  1. Cut carrot, and the green and yellow zucchini skin, as described in notes, above. (Save remaining zucchini for other uses.) Set aside.
  2. In a 3- to 4-quart pan over high heat, bring broth, onion, celery, turnip, and potato to boiling. Reduce heat, cover, and simmer until potato is tender to bite, about 6 minutes.
  3. Add half the beans and their liquid; return to simmering, then cook, covered, for 5 to 10 minutes to blend flavors. Keep warm and set aside.
  4. In a blender or food processor, whirl remaining beans and liquid, basil, and garlic until smooth. Set aside.
  5. Cook pasta, uncovered, in 4 quarts boiling water and 1 tablespoon salt until almost tender to bite, about 5 minutes; after 3 minutes, add broccoli. Stir in julienned vegetables and boil until just tender to bite, about 1 minute.
  6. Drain, rinse with hot water, remove broccoli, and keep foods warm.
  7. Stir basil mixture into broth mixture. Spoon into 4 wide, rimmed dinner plates. Mound pasta in the center. Scatter tomato and broccoli around plate rims. Offer pepper and lemon wedges.

Nutrition Facts

Calories499kcal
Protein17.78%
Fat3.59%
Carbs78.63%

Properties

Glycemic Index
135.4
Glycemic Load
11.11
Inflammation Score
-10
Nutrition Score
42.917826030565%

Flavonoids

Naringenin
0.19mg
Apigenin
0.18mg
Luteolin
0.92mg
Isorhamnetin
1mg
Kaempferol
3.84mg
Myricetin
0.13mg
Quercetin
6.02mg

Nutrients percent of daily need

Calories:498.97kcal
24.95%
Fat:2.12g
3.27%
Saturated Fat:0.43g
2.71%
Carbohydrates:104.57g
34.86%
Net Carbohydrates:94.62g
34.41%
Sugar:8.56g
9.51%
Cholesterol:0mg
0%
Sodium:418.6mg
18.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.64g
47.28%
Manganese:3.58mg
178.96%
Vitamin C:147.59mg
178.9%
Vitamin A:8728.01IU
174.56%
Selenium:65.69µg
93.85%
Vitamin K:86.63µg
82.51%
Magnesium:211.58mg
52.9%
Folate:203.56µg
50.89%
Vitamin B1:0.65mg
43.37%
Iron:7.49mg
41.62%
Phosphorus:406.09mg
40.61%
Fiber:9.95g
39.8%
Copper:0.76mg
37.86%
Vitamin B6:0.75mg
37.36%
Potassium:1265.05mg
36.14%
Vitamin B3:6.23mg
31.16%
Zinc:3.88mg
25.85%
Vitamin B2:0.32mg
19.05%
Vitamin E:2.81mg
18.72%
Calcium:178.41mg
17.84%
Vitamin B5:1.76mg
17.58%
Source:My Recipes