Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Vegetable | 1 tbsp (14g) | 120 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| White Pepper | 1 tsp ground (2.3g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Sauce | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- sauce
- 1 1/2 cup low-sodium ketchup
- 1/2 cup tomato puree
- 1 tbsp paprika
- 1 tbsp minced fresh oregano
- 1/2 tbsp ground cumin
- 1/4 tbsp ground white pepper
- 1 cup water
- 2 tbsp dijon mustard
- 1 tbsp minced garlic
- 1 tbsp minced fresh thyme
- 1/4 tbsp grated nutmeg
- 2 cup cooked black beans, drained
- pasta and vegetables
- 1 cup chopped sweet red peppers
- 1 cup small broccoli florets
- 8 oz fettuccine or tagliatelle
- 1 cup chopped yellow peppers
- 1/2 cup diced onions
- =
Directions
To make the sauce: in a 2 quart saucepan over medium heat, simmer the ketchup, water, puree, mustard, paprika, garlic, oregano, thyme, cumin, nutmeg and pepper for 15 minutes. (may be made ahead up to this point. Reheat before continuing). Add the beans. Keep warm over low heat. To make the pasta and vegetables: steam the red and yellow peppers for about 3 minutes; set aside and keep warm. Steam the broccoli and onions for 4 to 5 minutes, or until crisp-tender; set aside and keep warm. While the vegetables are steaming, cook the pasta in a large pot of boiling water until just tender, about 8 minutes. Drain and transfer to a large platter. Top with the sauce. Top with the vegetables