Main courseVegetarian€€

Whole Wheat Pasta with Broccoli, Anchovies and Crispy Breadcrumbs

Enjoy a nutritious pasta dish with broccoli, anchovies and breadcrumbs, combining the rich flavor of the sea with the freshness of vegetables and a crunchy texture.

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

Recipe

Pasta, dry, whole grain, spaghetti
160 g
Broccoli, raw
1 head
PILCHARD SARDINES IN OLIVE OIL, OLIVE OIL
100 g
Oil, olive, extra virgin
2 tbsp
Garlic, raw
2 clove
CHILLI POWDER BLEND, CHILLI
0.5 tsp
Bread, crumbs, dry, grated, plain
30 g
Nuts, pine nuts, dried
1 tbsp
Lemons, raw, without peel
1 piece
Salt, table, iodized
1 pinch

Per servingTotal
Calories:700.3 kcal1400.6 kcal
Protein:31.6 g63.1 g
Carbohydrates:87.5 g174.9 g
Fiber:14.2 g28.3 g
Water:209.7 ml419.4 ml
Fat:29.9 g59.7 g
Micronutrients
Sugar:7.9 g15.7 g
Saturated fat:5.2 g10.3 g
Cholesterol:35.5 mg71 mg
Sodium:443.8 mg887.5 mg
Potassium:1195.6 mg2391.2 mg
Calcium:164.5 mg329 mg
Iron:7.4 mg14.7 mg
Magnesium:162.9 mg325.7 mg
Zinc:3.9 mg7.7 mg
Phosphorus:478.4 mg956.7 mg
Vitamin C:183.6 mg367.2 mg
Vitamin A:54.9 µg109.7 µg
Vitamin D:2.5 µg5 µg
Vitamin B12:0.1 µg0.1 µg

Instructions

1
Bring salted water to a boil in a large pot. Add the pasta and cook according to package instructions, but 3 minutes before the end of cooking, add the broccoli to the pot so it cooks together with the pasta.
2
While the pasta is cooking, toast the breadcrumbs and pine nuts in a dry pan over medium heat until golden brown and fragrant. Set them aside in a small bowl.
3
In the same pan, pour in the olive oil and add the chopped garlic and chili. Sauté briefly until the garlic becomes fragrant, then add the anchovies. Gently break them up with a fork until they almost dissolve into the oil.
4
Drain the pasta and broccoli, making sure to reserve 100 ml of the cooking water. Tip everything into the pan with the anchovies.
5
Pour in the reserved water and stir over high heat for 1–2 minutes so the ingredients combine into a creamy sauce. Stir in the lemon zest and juice.
6
Serve the dish immediately, generously sprinkled with crispy breadcrumbs and pine nuts.

Nutritional benefits

Thanks to the high content of omega-3 fatty acids from anchovies and fiber from broccoli, this dish supports heart health and healthy 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.