Whole wheat spaghetti and avocado sauce

Whole Grain Spaghetti Avocado Sauce is a delicious and healthy alternative to traditional pasta dishes. The combination of avocados, almonds, and zesty lemon creates a creamy green sauce that’s both filling and full of flavor. Perfect for a low-calorie lunch or dinner, this dish is a great option for anyone looking to eat lighter without sacrificing flavor. The whole wheat spaghetti gives the dish a nutty and nutritious touch, making it a healthy and filling meal. Try this recipe today and enjoy a delicious, guilt-free dining experience!

Ingredients

  • 2 avocados, pitted, peeled and chopped
  • Zest and squeeze 1 lemon
  • 25 g blanched almonds
  • 1 clove of garlic
  • small packet of basil
  • 300g wholemeal spaghetti
  • 25 g Parmesan (or vegetarian alternative), finely grated, for serving (optional)

Preparation steps

  1. Place avocados, lemon zest and juice, almonds, garlic and half of the basil in a food processor.
  2. Blend the mixture until smooth.
  3. Set the avocado mixture aside in the refrigerator.
  4. Cook the spaghetti according to the package instructions.
  5. Drain the spaghetti and mix it in the creamy avocado sauce.
  6. Top the dish with the remaining basil leaves and, if desired, grated cheese.
  7. Serve the whole wheat spaghetti immediately with avocado sauce.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
435 20g 3g 47g 2g 10g 13g 0.2g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

  • Knife
  • dulcimer
  • grater
  • Food processor or blender
  • Pot
  • Pasta pot
  • Sieve
  • wooden spoon
  • tablespoon

Allergen information

This whole wheat spaghetti and avocado sauce recipe contains the following allergens:

  • Nuts (blanched almonds)
  • Dairy products (Parmesan)

Please ensure that these allergens are safe to consume according to your dietary needs or restrictions.

Storage and leftovers

If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. When reheating, you may need to add a splash of water or olive oil to loosen the sauce. Enjoy within the recommended storage time to ensure freshness and flavor.

Health Benefits of Whole Wheat Spaghetti and Avocado Sauce

Whole Wheat Spaghetti and Avocado Sauce is a delicious and nutritious meal that offers numerous health benefits. Packed with healthy ingredients, this recipe is the perfect choice for anyone looking to eat a balanced, healthy diet. Let’s take a closer look at the health benefits it offers.

1. Rich in fiber

Whole grain spaghetti is an excellent source of fiber. Unlike refined pasta, whole-grain spaghetti contains bran and germ, which are rich in fiber. A diet high in fiber can promote healthy digestion, prevent constipation and aid in weight management.

2. Heart-healthy fats

Avocados, the sauce’s main ingredient, are a great source of heart-healthy monounsaturated fats. These fats help lower bad cholesterol, reduce the risk of heart disease, and support overall heart health. Avocados also contain vitamin E, which has antioxidant properties and is beneficial for skin health.

3. Nutrient rich

Avocados are not only rich in healthy fats, but also full of important vitamins and minerals. They are a great source of vitamin K, vitamin C, vitamin E, potassium and folic acid. These nutrients play a critical role in maintaining optimal health, supporting the immune system and preventing chronic disease.

4. Antioxidants and anti-inflammatory compounds

Adding lemon zest, garlic, and basil to avocado sauce provides an additional boost of antioxidants and anti-inflammatory compounds. These substances help protect the body from oxidative stress and reduce inflammation, which has positive effects on overall health and can help reduce the risk of certain diseases.

5. Suitable for vegetarians

This recipe is easily adaptable to a vegetarian diet by opting for a vegetarian alternative to Parmesan cheese. Vegetarian Parmesan alternatives are often made with plant-based ingredients but still offer a similar taste and texture. This makes the dish also suitable for people who follow a vegetarian diet.

Incorporating whole grain spaghetti and avocado sauce into your regular meals is a fantastic way to enjoy a delicious and nutritious dish. The combination of fiber, heart-healthy fats, essential nutrients, antioxidants, and anti-inflammatory compounds make it a winner both in terms of taste and health benefits. Try it and benefit from a filling and nutritious meal!

You might also like