Raw pasta with tomato sauce, nut balls and "parmesan cheese"

The raw pasta with tomato sauce, spicy nut balls and walnut "parmesan cheese" is the raw vegan version of spaghetti with meatballs.

Serving Size: The author states that this recipe makes enough for 2-4 servings. We find that it serves 2 people best. If you or your guests are hungry, you can adjust accordingly. Leftovers keep well in the fridge until the next day - however, the consistency may change.

Nutrient profile: According to GDA guidelines, one portion of this dish covers more than the recommended daily requirement of potassium, vitamin B₁ and vitamin C as well as the essential fatty acids. It also practically covers the requirement of copper and manganese. The ratio of omega-6 to omega-3 fatty acids corresponds to the recommended maximum ratio of 5:1.

Carrots and vitamin A: Carrots are one of the low-calorie vegetables. They are particularly rich in carotene, a precursor of vitamin A, which gives them their typical orange color. Vitamin A is important for our eyesight, but also for the immune system.

Bell peppers: The most commonly used variety of bell pepper in Europe and the USA is the sweet pepper ( Capsicum annuum). Most varieties change colour from green to red, yellow or orange during the ripening process, depending on the carotenoids present. This is because chlorophyll, the green leaf pigment that is crucial for photosynthesis, decreases while the coloured carotenoid pigments appear. Green bell peppers therefore often have a more distinctive flavour than ripe red and yellow bell peppers, although the latter tend to taste a little sweeter.

Dried tomatoes: When dried, the tomatoes lose their moisture and thus deprive the microorganisms of their livelihood, which means that the tomatoes last longer. The concentration of aromatic substances also increases, which is why dried tomatoes have a very intense taste.

Walnuts: In Central Europe, the common walnut ( Juglans regia) is particularly important. In addition to preparing and refining various dishes and desserts, walnuts are also used to make walnut oil. Of all known nuts, walnuts have the highest proportion of alpha-linolenic acid (ALA). They also have health benefits thanks to their high levels of tocopherols ( forms of vitamin E) and many trace elements.

Storage of carrots: To ensure that carrots last longer, it is recommended to cut off the green parts or remove the plastic packaging when storing them in the refrigerator.

Storing tomatoes: Tomatoes should not be stored in the refrigerator as this will cause them to lose their flavor. The best storage temperatures are between 12 and 16 degrees Celsius. The tomatoes should be stored in a dark, well-ventilated place. If stored correctly, tomatoes can stay fresh for up to two weeks.

Fat content: In the original recipe, the author specifies the use of olive oil or alternatively water. We deliberately chose water. The aim is to keep the fat content as low as possible without losing any flavor. For interesting reading on this topic, we recommend the book review Salt, Sugar, Fat by Michael Moss.