Main courseVegetarian€€€

Whole Grain Pasta with Young Peas, Mint, and Goat Cheese

Prepare a refreshing pasta dish with young peas, mint, and goat cheese that combines spring freshness with a high content of fiber and protein.

Prep time
13 min
Cook time
15 min
Total time
28 min
Servings
2

Recipe

Pasta, dry, whole grain, spaghetti
160 g
Peas, green, frozen, cooked, boiled, drained, without salt
250 g
Cheese, goat, soft type
60 g
Nuts, pine nuts, dried
20 g
Oil, olive, extra virgin
1 tbsp
Garlic, raw
2 clove
Lemons, raw, without peel
1 piece
MINT
1 bunch
Salt, table, iodized
1 pinch

Per servingTotal
Calories:607.8 kcal1215.6 kcal
Protein:25.3 g50.6 g
Carbohydrates:83.2 g166.4 g
Fiber:14.7 g29.3 g
Water:170.2 ml340.3 ml
Fat:23.1 g46.2 g
Micronutrients
Sugar:9.6 g19.1 g
Saturated fat:6.1 g12.2 g
Cholesterol:13.8 mg27.6 mg
Sodium:304 mg607.9 mg
Potassium:627.4 mg1254.8 mg
Calcium:114.7 mg229.4 mg
Iron:7 mg14 mg
Magnesium:158.3 mg316.5 mg
Zinc:4.2 mg8.4 mg
Phosphorus:525.6 mg1051.1 mg
Vitamin C:39.9 mg79.8 mg
Vitamin A:218.3 µg436.5 µg
Vitamin D:0.1 µg0.2 µg
Vitamin B12:0.1 µg0.1 µg

Instructions

1
In a large pot, bring salted water to a boil and cook the whole grain pasta according to the package instructions. 3 minutes before the end of cooking, add the peas to the pot so they cook together with the pasta.
2
Before draining the pasta, reserve 150 ml of the cooking water. Then drain the pasta and peas.
3
In a blender, combine a third of the cooked peas (taken from the pasta), half of the mint, a tablespoon of olive oil, lemon zest, and 50 ml of the reserved water. Blend into a smooth, light green cream.
4
In a pan, dry-toast the pine nuts until golden brown, then remove them. In the same pan, add the chopped garlic and quickly sauté until fragrant.
5
Add the pasta, the remaining peas, and the prepared pea cream to the pan. Stir over low heat for 1 minute, gradually adding the remaining cooking water to achieve a creamy texture.
6
Remove the dish from the heat, stir in the lemon juice and half of the goat cheese. Serve sprinkled with the remaining cheese, pine nuts, and fresh mint.

Nutritional benefits

Thanks to the high content of manganese and fiber from young peas and whole grain pasta, this dish supports energy metabolism and regular digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.