Spaghetti With Zucchini And Carrots, Good And Nutritious
Spaghetti with zucchini and carrots are very easy to prepare and ideal for inducing the little ones, but also the whole family, to eat more vegetables. It is also a good solution to make vegetarian or vegan family members or guests happy.
We explain how to prepare a mouth-watering plate of spaghetti with zucchini and carrots, and some small variations to never get bored at the table.
Nutritional benefits of the dish
Spaghetti made with durum wheat or semolina flour contain a significant amount of carbohydrates (about 73 grams per pound of raw pasta). These are slow-absorbing carbohydrates, which is why the feeling of satiety is more prolonged and the energy is released gradually.
It is worth remembering that if you are preparing this dish for a vegan family member or friend, you will also need to consider the possible presence of eggs in the pasta.
Zucchini is one of the lowest calorie vegetables, about 14 kcal per 100 grams. This is one of the reasons why it is regularly recommended in weight loss diets. With 100 grams of zucchini we take: potassium (140 mg), calcium (24 mg), selenium (17 mg), vitamin C (22 mg) and folate (13 μg).
Carrots, on the other hand, contain 40 kcal per 100 grams. Their main feature is the content of vitamin A and carotenoids with provitamin A activity (beta-carotenes, for example, are transformed into vitamin A within our body). Vitamin A protects the health of the skin, mucous membranes and eyes.
Today’s recipe, therefore, has an interesting nutritional value; it is tasty but does not make us exceed in calories, it helps to feel full for longer, avoiding to constantly open the fridge between meals.
Spaghetti with zucchini and carrots
Here’s how to prepare this tasty first course. Of course you can add other vegetables to taste or vary the seasoning.
Ingredients for 4 people
- Spaghetti: 400 grams
- Zucchini: 100 grams
- Carrots: 100 grams
- 1 onion
- Cream: 100 ml
- Vegetable broth: a ladle
- Extra virgin olive oil
- Salt and pepper
- Nutmeg (optional)
- Parmesan or parmesan cheese (optional)
Preparation
- Heat a pot with water and a pinch of salt.
- Cook the spaghetti. Remember that fresh or homemade pasta requires less cooking time, so be careful if you want to drain it al dente.
- Carefully wash the carrots and courgettes, then julienne them.
- Finely chop the onion. Heat a drizzle of olive oil in a pan, fry the onion, then add the vegetables. Season with salt, pepper and, if you like, nutmeg.
- Heat the cream and add it to the vegetable broth.
- Add the sauce obtained to the pan with the vegetables. Stir to mix everything well.
- Serve and sprinkle with a little Parmesan or Grana Padano.
A few more ideas for your spaghetti with zucchini and carrots
- If you love more intense condiments, you can add garlic or chilli pepper to the recipe. Mash two cloves of garlic and add them to the pan before frying the vegetables. Then continue with the next steps.
- Grating fresh ginger on your plate is another good idea for anyone who loves spicy.
- Add peppers of different colors cut into strips or diced tomatoes. You can also opt for broccoli.
- To vary the recipe, as long as there are no vegetarians among the diners, you can flavor it with minced meat or a Bolognese sauce that will appeal to the little ones.
How about trying this quick dish and enjoying it with the family? It could become part of your usual menu.
