Last Updated on 7 March 2024 by Brisbane Livewell Clinic
Here is a Vitamin C rich cauliflower pasta recipe for your kid’s lunch box. If your children follow a vegan diet, it’s extremely important to add adequate Vitamin C to their meals as it boosts our immunity and enhances the absorption of other crucial nutrients. This recipe contains Vitamin C jammed vegetables along with lemon juice.
Vitamin C has numerous health benefits for school-going kids. Here are some key benefits :
- Boosts the immune system.
- Supports healthy growth and brain development.
- Enhances iron absorption.
- Acts as a powerful antioxidant.
- Develop cognitive functions.
- Important for good skin and hair.
- Helps to fight study- stress.
Along with Vitamin C, all the ingredients are filled with other nutritional advantages. Here are some crucial benefits of the key ingredients.
Cauliflower
Cauliflower is a cruciferous vegetable loaded with vitamins, minerals, and fibre. Its nutritional profile includes zero amount of fat, very few amounts of carbohydrates & protein, and a lot of Vitamin C, K, folate, potassium, calcium, and magnesium.
That’s why cauliflower is a great choice while you are losing weight. The fibre content in cauliflower improves your digestion system thus boosting gut health. Regular consumption of cruciferous vegetables like cauliflower or broccoli may develop your brain functions, improve the immunity system, support thyroid recovery, and reduce inflammation.
Capsicum
Capsicum is from the nightshade family which can be eaten raw or cooked. They are high in Vitamin C, Vitamin A, Vitamin K1, Vitamin B6, Potassium, fibre, and Folate. Capsicum contains antioxidants thus helping in recovering from some chronic diseases. It is also good for weight- loss, anaemia recovery, and supporting eye health.
Tomato
Tomatoes are filled with Vitamin A, Vitamin C, Folate, Potassium, and antioxidants. Regular consumption of tomatoes can improve your skin, hair, immunity system, and anti-aging process.
Lemon juice
This recipe also includes lemon juice as a source of Vitamin C. Along with Vitamin C, lemon juice also provides enough antioxidants. It is great for hydration, healthy skin, digestion, and immunity.
Let’s jump into the full recipe of roasted cauliflower pasta with nutritional values.
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Roasted Cauliflower Pasta
- 250 g pasta
- 1 whole cauliflower (cut into florets)
- 1 red capsicum (cut into pieces)
- 1 tomato (sliced)
- 3 tablespoons olive oil (extra- virgin)
- Salt (to taste )
- Pepper (to taste)
- 1 garlic (minced)
- 2 red onions (finely chopped)
- 1/2 teaspoon paprika
- 1 tablespoon lemon juice
- 2 tablespoons coconut cream
- 1 tablespoon parsley (chopped)
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Boil pasta in salted water. Drain and keep aside.
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Preheat the oven to 300C. Place the parchment paper onto a baking tray. Place the cauliflower florets and capsicume. Sprinkle 1 tablespoon olive oil, salt, and pepper. Roast for 10 minutes.
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Removing the baking tray from the oven, take out the capsicum and flip the cauliflower florets. Roast for another 5 minutes.
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Now heat a frying pan and add 2 tablespoons of oliveoil. Add the minced garlic and sauté for 2 minutes.
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Then add onion and tomato. Sauté for another 3 minutes.
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Now add boiled pasta, roasted capsicum pieces, and roasted cauliflower florets. Sprinkle pepper and paprika. Toss well. Cook for another 5 minutes.
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Now add coconut cream and parsley. Toss and mix.
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Serve warm.
