Pasta 4.3

Prawn, Mushroom, Kale and Chickpea Puttanesca Pasta

Let's talk pasta. Most pasta recipes use 75g per person. We’ve cut back on that and allotted 50g of pasta per serving to make room for more nutrient-d...ense foods—vegetables, legumes, and protein-rich prawns. Using chickpea or lentil pasta is an easy way to increase the fibre and protein, but feel free to use wholewheat pasta or whatever you have available. Read more Let's talk pasta. Most pasta recipes use 75g per person. We’ve cut back on that and allotted 50g of pasta per serving to make room for more nutrient-dense foods—vegetables, legumes, and protein-rich prawns. Using chickpea or lentil pasta is an easy way to increase the fibre and protein, but feel free to use wholewheat pasta or whatever you have available.

Overview Ingredients Method

Prep time

10 mins

Cook time

30 mins

FREEZER FRIENDLY

SHELF LIFE

best eaten fresh

Why is this healthy?

Diet

Pescatarian

Contains

Shellfish, Fish

Why is this healthy?

TRY MORE RECIPES for healthy pasta dishes

NUTRITION PER SERVING (Read more)

44g

Protein

600kcal

Calories

17g

Total Fat

70g

Carbs

11g

Sugars

21g

Fibre

Protein: 44g; Calories: 600kcal; Total Fat: 17g; Carbs: 70g; Sugars: 11g; Fibre: 21g; Calcium: 324mg (25%); Iron: 11mg (61%); Magnesium: 193mg (46%); Potassium: 1801mg (38%); Sodium: 644mg (28%); Vitamin B1: 0mg (0%); Vitamin B12: 1.3mcg (54%); Vitamin D: 0.2mcg (1%); Vitamin E: 8.9mg (59%); Vitamin B9: 164mcg (41%); Vitamin A: 363mcg (40%); Vitamin C: 159mg (177%); Zinc: 3.8mg (35%); Vitamin K: 217mcg (181%); Copper: 0.9mg (100%); Vitamin B2: 0.6mg (46%); Vitamin B3: 8.7mg (54%); Vitamin B6: 1.2mg (71%); Phosphorus: 479mg (38%)

Why is this healthy?

Diet

Pescatarian

Contains

Shellfish, Fish

Ingredients

Serves 2

olive oil

jumbo prawns

Swaps: cod fillet, salmon fillets

if using fish instead of prawns, cut them into 2" chunks

king oyster mushroom

Swaps: chestnut mushroom, mixed mushroom

finely sliced

red pepper

Swaps: green pepper, tomatoes

finely sliced

cavolo nero

Swaps: kale, spinach, swiss chard

finely sliced

red chilli flakes

optional

capers

Swaps: anchovies in oil

kalamata olives

Swaps: green olives

pitted and chopped

chickpeas (can)

Swaps: butter beans (can), cannellini beans (can), haricot beans (can)

drained and rinsed

passata

Swaps: chopped tomatoes (can)

lentil pasta

Swaps: wholegrain pasta

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Method

Gather and prepare your ingredients.

Heat half of the olive oil in a frying pan. Add the prawns with a sprinkle of salt and pepper. Cook for 2-3 minutes on each side, until pink. Remove onto a plate.

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Prawn, Mushroom, Kale and Chickpea Puttanesca Pasta

Ingredients

Method

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