Basil, almond and kale pesto orzo with salad
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
White wine vinegar
1 tbsp or 100g
Directions
- 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
- 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
- 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
- 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
- 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
- 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
- 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
Nutrient | Value | %DV |
---|---|---|
Calories | 573 | |
Fats | 13g | 17% |
Saturated fats | 4g | 19% |
Trans fats | 0g | |
Cholesterol | 14mg | 5% |
Sodium | 444mg | 19% |
Carbs | 88g | 32% |
Net carbs | 78g | |
Fiber | 10g | 35% |
Sugar | 7g | |
Protein | 27g | |
Calcium | 428mg | 43% |
Iron | 6mg | 72% |
Potassium | 999mg | 21% |
Vitamin D | 0.1μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 76μg | |
Beta carotene | 8623μg | |
Caffeine | 0mg | |
Choline | 36mg | 7% |
Copper | 0.3mg | 34% |
Fluoride | 2μg | |
Folate (B9) | 253μg | 63% |
Lycopene | 1930μg | |
Magnesium | 124mg | 29% |
Manganese | 1mg | 64% |
Niacin | 2mg | 10% |
Pantothenic acid | 0.3mg | 6% |
Phosphorus | 260mg | 37% |
Retinol | 45μg | |
Riboflavin (B2) | 0.3mg | 20% |
Selenium | 7μg | 13% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 17% |
Vitamin A IU | 14587IU | |
Vitamin A | 767μg | 85% |
Vitamin B12 | 0.3μg | 11% |
Vitamin B6 | 1mg | 39% |
Vitamin C | 60mg | 66% |
Vitamin D IU | 4IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 3mg | 21% |
Vitamin K | 735μg | 613% |
Zinc | 2mg | 14% |
Sugars | ||
Sugar | 7g | |
Sucrose | 1g | |
Glucose | 7g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0.1g | |
Starch | 0g | |
Fats | ||
Saturated fats | 4g | 19% |
Monounsaturated fats | 2g | |
Polyunsaturated fats | 0.5g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.5g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.1g | |
Glutamic acid | 3g | |
Glycine | 0.4g | |
Histidine | 0.4g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 0.5g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |