Orzo & Broccoli Pesto Salad

1 serving of orzo & broccoli pesto salad contains 436 Calories. The macronutrient breakdown is 29% carbs, 62% fat, and 9% protein. This is a good source of protein (19% of your Daily Value), fiber (21% of your Daily Value), and potassium (11% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
Lemon zest
1 lemon or 4g
Directions
- Bring a large pot of salted water to a boil. Add the orzo and cook according to package instructions. Drain, rinse with cold water, and drain again.
- In another pot, bring water to a boil with a pinch of salt. Add the broccoli, cover, and cook for 1-2 minutes until just tender. Drain and rinse under cold water to stop cooking. Drain well.
- To make the pesto, combine a little less than half of the broccoli, garlic, most of the pine nuts, Parmesan, salt, and lemon juice in a food processor. Pulse while drizzling in olive oil and creme fraiche until smooth.
- Toss the orzo with remaining broccoli, about 2/3 of the pesto, and lemon zest. Adjust seasoning with more lemon juice, salt, or pesto as desired.
- Fold in sliced avocado and serve topped with remaining pine nuts.
Nutrition Facts
For 1 serving of orzo & broccoli pesto salad (182g)
Nutrient | Value | %DV |
---|---|---|
Calories | 436 | |
Fats | 31g | 40% |
Saturated fats | 6g | 30% |
Trans fats | 0g | |
Cholesterol | 12mg | 4% |
Sodium | 206mg | 9% |
Carbs | 32g | 12% |
Net carbs | 27g | |
Fiber | 6g | 21% |
Sugar | 2g | |
Protein | 11g | |
Calcium | 119mg | 12% |
Iron | 2mg | 27% |
Potassium | 510mg | 11% |
Vitamin D | 0μg | 0.1% |
Vitamins and Minerals | ||
Alpha carotene | 26μg | |
Beta carotene | 292μg | |
Caffeine | 0mg | |
Choline | 29mg | 5% |
Copper | 0.3mg | 34% |
Fluoride | 2μg | |
Folate (B9) | 80μg | 20% |
Lycopene | 0μg | |
Magnesium | 70mg | 17% |
Manganese | 2mg | 74% |
Niacin | 2mg | 11% |
Pantothenic acid | 1mg | 19% |
Phosphorus | 197mg | 28% |
Retinol | 10μg | |
Riboflavin (B2) | 0.2mg | 14% |
Selenium | 3μg | 6% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 11% |
Vitamin A IU | 550IU | |
Vitamin A | 35μg | 4% |
Vitamin B12 | 0.1μg | 2% |
Vitamin B6 | 0.3mg | 20% |
Vitamin C | 71mg | 79% |
Vitamin D IU | 1IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 4mg | 28% |
Vitamin K | 96μg | 80% |
Zinc | 2mg | 16% |
Sugars | ||
Sugar | 2g | |
Sucrose | 1g | |
Glucose | 2g | |
Fructose | 1g | |
Lactose | 0.1g | |
Maltose | 0.1g | |
Galactose | 0g | |
Starch | 0.3g | |
Fats | ||
Saturated fats | 6g | 30% |
Monounsaturated fats | 13g | |
Polyunsaturated fats | 7g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.3g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.3g | |
Histidine | 0.2g | |
Hydroxyproline | 0g | |
Isoleucine | 0.3g | |
Leucine | 0.5g | |
Lysine | 0.4g | |
Methionine | 0.1g | |
Phenylalanine | 0.3g | |
Proline | 0.4g | |
Serine | 0.4g | |
Threonine | 0.2g | |
Tryptophan | 0.1g | |
Tyrosine | 0.3g | |
Valine | 0.4g |
Similar Foods
Lemon Orzo Goat Cheese Salad Fresh summery pasta salad