Healthy Recipes

#cookathome ep.3 Pasta with pistachio sauce

5 May, 2020 /

An unusual pasta sauce, adapted from an original Sicilian recipe.  The key ingredient is the pistachio, a very nutritious tree nut, growing in warm climates: rich in protein, folates, vitamin B6….

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Pasta with pistachio sauce

An unusual pasta sauce, adapted from an original Sicilian recipe.  The key ingredient is the pistachio, a very nutritious tree nut, growing in warm climates: rich in protein, folates, vitamin B6.... Add a salad and some fresh fruit to obtain a nutrient dense dish for special occasions.
Prep Time20 minutes
Active Time10 minutes
Total Time30 minutes
Course: Main Course
Cuisine: Italian, Mediterranean
Keyword: onion, pasta, pistachios
Yield: 6 people
Calories: 922kcal

Materials

FOR THE PASTA

  • 500 g durum wheat pasta
  • 240 g pistachios (dry) nor roasted, not salted
  • 600 g onions sweet
  • 12 tbsp olive oil extravirgin
  • 600 g whle milk
  • pepper to taste
  • salt to taste

SALAD

  • 420 g mixed salad
  • 3 tsp mustard
  • 2 tbsp vinegar
  • 1 tbsp olive oil extravirgin
  • 180 g bread whole wheat

DESSERT

  • 900 g fresh fruit eg. kiwi and medlars

Instructions

HEAT THE WATER FOR THE PASTA (at least 4 liters)

    PISTACHIO SAUCE

    • peel the onions and chop them, finely
    • heat the oil and stir fry the onions, gently, until tender
    • in the mean time, grind the pistachios in a blender: you can keep them coarse, or grind them to a powder. The result will be creamier if you make them into a powder
    • add the pistachios to the onions and stir on high heat first.
    • add the milk, stir, and then reduce the heat. let it bubble for 5-10 minutes.

    TO COOK THE PASTA, THE ITALIAN WAY...

    • add salt to the boiling water (approx 2 tablespoons)
    • when the water comes to a boil again, add the pasta and stir. When boiling again, reduce heat.
    • cook "al dente". In general I drain the drain the pasta a couple of minutes before what it is written on the package. Keep some of the cooking water.
    • add the pasta in the sauce pan, keep the heat on, stir for a minute, adding some water if it feels too dry.
    • serve hot, with some pepper.

    THE SALAD - to be served as an appetizer or after the pasta

    • clean the salad, discarding damaged leaves
    • wash it carefully, rinsing several time with clean water (change the water at least 3 times)
    • spin the salad to eliminate excess water
    • mix mustard, vinegar, olive oil and some salt to a dressing sauce. Season the salad.
    • serve with a small slice a bread

    DESSERT

    • wash the fruit and serve: a vitamin and mineral rich dessert.

    Notes

      NUTRIENT VALUES OF THIS MEAL
      Daily reference values for a 2000 kcal diet
           
      Energy
    		 922 kcal
    		 46 %
      Protein
    		 30 g
    		 61 %
      Fat
    		 48 g
    		 68 %
         saturated fat
    		 7.9 g
    		 40 %
      Carbohydrates
    		  99 g
    		 38 %
             sugars
    		 32 g
    		 35 %
      Fibre
    		 23 g
    		  93 %
      Salt
    		 2.2 g
    		 36 %
      Vitamin B6
    		  1.6 mg
    		 113 %
      Vitamin C
    		 131 mg
    		 164 %
      Folate
    		 166 µg
    		 83 %
      Vitamin A
    		 325 µg
    		 41 %
      Vitamin E
    		 7.2 mg
    		 60 %
      Fe
    		  8 mg
    		 57 %
      Ca
    		 311 mg
    		 39 %
      K
    		 1834 mg
    		 39 %