For the spaghettini Bring enough water to the boil in a large pot. Add enough salt. Cook the spaghettini until al dente. Keep 150 ml of the cooking water.
The amount of cooking water to be saved refers to the amount of ingredients we have calculated for 2 people.
For the coconut pumpkin sauce Wash the pumpkin, first cut into wedges and then into slices about 3 mm thick. Peel the onion and cut into strips. Sauté the pumpkin and onion in hot oil for about 3 minutes, stirring.
The author recommends one medium-sized red onion for 2 people.
The original recipe uses 2 tablespoons of oil for 2 servings. Motivation (apple symbol) and link to the original recipe can be found directly above the recipe picture.
Clean the mushrooms and broccoli, add to the pumpkin and stir-fry for another 2 minutes. Mix in the chili powder and ground coriander seeds and sauté briefly. Then add the pasta water and coconut milk and simmer for 5 minutes. Season with salt.
In the original recipe, the author leaves the use of chili powder or sambal oelek open.
In the original recipe, the author uses 200 ml of coconut milk for 2 servings. We reduced the amount to 120 ml and added 80 ml of oat milk to reduce the fat content. You can also use another plant-based milk in this place.
Grate the lime peel and add it to the sauce with the squeezed juice. Roughly chop the coriander leaves and add them to the sauce with the pasta.
Seasoning and serving Mix everything well, season to taste and serve immediately sprinkled with roasted pumpkin seeds and chopped walnuts.
In the original recipe, the author uses 2 tablespoons of pumpkin seeds for 2 servings instead of 1 tablespoon of pumpkin seeds and 10 g of walnuts (about 4 halves).
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Coriander, pumpkin seeds and lime round off the low-fat coconut pumpkin pasta with mushrooms and broccoli.
Hokkaido pumpkin: Unlike most other pumpkins, the skin of the small Hokkaido pumpkin, which weighs only 1-2 kg, is eaten as it becomes soft when cooked. The flesh has a stable consistency, is low in fibre and has a slightly nutty flavour. It owes its orange colour to the high levels of beta-carotene it contains, which our body can convert into vitamin A. It also contains large amounts of vitamins B1, B2 and B6, vitamins C and E as well as folic acid, magnesium, iron and phosphorus.
Coconut milk is not coconut water: Coconut milk is made by pureeing the flesh of a coconut with water and then squeezing the mixture through a cloth. The result is a milky liquid with a fat content of around 15 to 25%. If the remaining fibrous mass is extracted again with boiling water and squeezed out, a thinner coconut milk is produced. This coconut milk should not be confused with coconut water. Coconut water appears next to the flesh when a coconut is opened. Coconut milk is available commercially as an industrial product.
Coriander seeds: Coriander seeds contain 60% of the oil contained in the plant. Among others, linalool and geraniol are particularly responsible for the pleasant smell of coriander seeds, which only becomes apparent after drying.
Lime juice: The raw juice of limes, which is high in vitamin C, can be used to add a lemon flavor to a variety of dishes and drinks. Compared to lemon juice, lime juice has a more pronounced flavor.
Tips
Coriander leaves: Some people react to the intense, slightly soapy aroma of coriander with aversion or even nausea. According to statistics in Switzerland, 15% of all allergy sufferers are sensitive to coriander. In these cases, simply leave out this ingredient.
Organic limes: If you use the peel as well as the juice of the lime, be sure to use unsprayed organic limes. If you don't have any on hand, wash the lime thoroughly before grating the peel!
Cold-pressed rapeseed oil is notsuitable in this case, as cold-pressed oils can only be heated slightly, in the case of cold-pressed rapeseed oil up to a maximum of 120 °C, as otherwise harmful substances are created. See the following link (cold-pressed rapeseed oil). But refined rapeseed oil should also be heated up to a maximum of 180 °C. Under no circumstances should it start to smoke, although decomposition will begin before that.
Alternate preparation
Reduce fat: Coconut milk has a fat content of around 20g per 100 ml, with 82% of the fat contained in coconuts being saturated fatty acids. We have deliberately reduced the amount of oil and the high-fat coconut milk for health reasons. You can also reduce the amount of coconut milk further or replace it entirely with plant-based milk. You can find more information on this topic in our book, which we describe in detail:"Salt Sugar Fat"by Michael Moss. Through our adjustments, we were able to reduce the fat content recommended by the GDA guidelines from 63% to 42% of the daily requirement. You can find more information behind this motivation at the following link:Vegans often eat unhealthily. Avoidable nutritional errors.
