Basil, almond and kale pesto orzo with salad

Fat 20%Carbs 61%Protein 19%
Percent Calories

1 serving of basil, almond and kale pesto orzo with salad contains 573 Calories. The macronutrient breakdown is 61% carbs, 20% fat, and 19% protein. This is a good source of protein (48% of your Daily Value), fiber (35% of your Daily Value), and potassium (21% of your Daily Value).

Ingredients

Directions

  1. Chop your leek[s] in half lengthways, wash thoroughly to remove any grit then top, tail and slice finely Peel and finely chop your brown onion[s] Peel and finely chop (or grate) your garlic
  2. Boil a kettle Heat a large, wide-based pan (preferably non-stick with a matching lid) with a drizzle of olive oil and a knob of butter over a medium heat Once melted, add the chopped onion and sliced leek with a pinch of salt and cook for 5-6 min or until beginning to soften
  3. Once the onion has softened, add 3/4 of the chopped garlic (you'll use the rest later!) with your orzo and cook for 1 min, stirring to coat the grains in the oil
  4. Add your vegetable stock mix and 450ml boiled water to the pan with your orzo and bring to the boil over a high heat Once boiling, reduce the heat to medium-low and cook, covered, for 12-15 min or until cooked through
  5. While the orzo is cooking, reboil a kettle Wash your kale and spinach, then add them to a pot with boiled water Bring to the boil over a high heat and cook for 2-3 min or until wilted, once done, drain and rinse under cold running water until cool Once cool, squeeze out as much water as you can – this is your cooked kale & spinach
  6. Add the cooked kale & spinach to a food processor with your basil, flaked almonds, half your grated Italian hard cheese (you'll use the rest later!) and the remaining chopped garlic Add half your white wine vinegar (you'll use the rest later!) with a very generous pinch of salt and pepper Blitz until smooth – this is your pesto
  7. Wash your seasonal salad and pat dry with kitchen paper Chop your tomato[es] roughly Combine the seasonal salad and chopped tomato in a bowl with the remaining white wine vinegar. Once the orzo is cooked through, add the pesto to the pan and cook for 1-2 min – this is your basil, almond & kale pesto orzo Serve the basil, almond & kale pesto orzo with the remaining grated Italian hard cheese sprinkled over the top Serve the seasonal salad on top of the basil, almond & kale pesto orzo

Nutrition Facts

For 1 serving of basil, almond and kale pesto orzo with salad

NutrientValue%DV
Calories573
Fats13g 17%
Saturated fats4g 19%
Trans fats0g
Cholesterol14mg 5%
Sodium444mg 19%
Carbs88g 32%
Net carbs78g
Fiber10g 35%
Sugar7g
Protein27g
Calcium428mg 43%
Iron6mg 72%
Potassium999mg 21%
Vitamin D0.1μg 1%
Vitamins and Minerals
Alpha carotene76μg
Beta carotene8623μg
Caffeine0mg
Choline36mg 7%
Copper0.3mg 34%
Fluoride2μg
Folate (B9)253μg 63%
Lycopene1930μg
Magnesium124mg 29%
Manganese1mg 64%
Niacin2mg 10%
Pantothenic acid0.3mg 6%
Phosphorus260mg 37%
Retinol45μg
Riboflavin (B2)0.3mg 20%
Selenium7μg 13%
Theobromine0mg
Thiamine0.2mg 17%
Vitamin A IU14587IU
Vitamin A767μg 85%
Vitamin B120.3μg 11%
Vitamin B61mg 39%
Vitamin C60mg 66%
Vitamin D IU4IU
Vitamin D20μg
Vitamin D30.1μg
Vitamin E3mg 21%
Vitamin K735μg 613%
Zinc2mg 14%
Sugars
Sugar7g
Sucrose1g
Glucose7g
Fructose2g
Lactose0g
Maltose0g
Galactose0.1g
Starch0g
Fats
Saturated fats4g 19%
Monounsaturated fats2g
Polyunsaturated fats0.5g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.5g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid3g
Glycine0.4g
Histidine0.4g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.3g
Phenylalanine1g
Proline1g
Serine1g
Threonine0.5g
Tryptophan0.2g
Tyrosine1g
Valine1g

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