Pasta with Peas and Mushrooms, source of vegetable proteins

Triathlon News with the desire to continue improving and offer the best contents to the trialetas, inaugurates a new Recipes section designed by our nutritionist Sandra Sardina, and that thanks to them you will be able to eat well and healthy so that you can prepare your goals with a balanced diet.

 

The value of this section is that we will also include the Dietary and nutritional content of the recipes so you can know what each dish brings you.

 

 

PASTA WITH PEAS AND CHAMPIÑONES

 INGREDIENTS (1 person)

• 75 / 100g g of pasta
• 40 g guisantes
• 20 g of spring onion
• 1 cloves of garlic
• 30g mushroom
• 10 ml extra virgin olive oil
• A pinch of salt
• 1 tablespoon / desserts (w / p) 5g grated parmesan (optional)

 

PREPARATION

1.- Cook pasta in boiling water, according to the manufacturer. Drain and cool under cold water, reserve.

 

2.-In a saucepan, poach the chopped onion and garlic over low heat, together with the mushrooms, cleaned and chopped.

 

3.-When the mushrooms are in, we add peas and a small glass of water. Let cook a few 10 min., Time necessary to cook the peas.

 

4.-We mix the sautéed pea, onion and mushrooms with the pasta in the casserole, together with the parmesan, heat and go!

 

Dietary-nutritional comment

It is a simple recipe, full of nutrients, easy to make and digest, moderate in calories and light in fat. The energy value is provided by the carbohydrates of the pasta and the cooking oil, providing monosaturated fats, heart-healthy and antioxidants for their contribution of vitamin E.

 

The combination of pasta (cereal) and peas (legume) makes the recipe an excellent source of quality protein, with high bioavailability and biological value. So we can use this recipe as a substitute for a portion of meat, a food that tends to have too much presence in our daily menus. Mushrooms, onion and peas will provide us with fiber and at the same time it moderates the glycemic index of the recipe, a key factor for weight control.

 

A small portion of Parmesan will give us a pleasant flavor, in addition to about 60 mg of Calcium, a not inconsiderable value of a mineral necessary for the formation of bone mass and for muscle contractions and nerve impulses, among other multiple functions.