Cauliflower-Onion Linguine

Health score
47%
Cauliflower-Onion Linguine
35 min.
4
609kcal

Suggestions

Ingredients

  • cups cauliflower florets roughly chopped
  • tablespoons basil fresh chopped
  • 0.5 cup fried onions chopped
  • cloves garlic minced
  • servings kosher salt 
  • 12 ounces pasta 
  • tablespoons olive oil extra-virgin
  • 0.3 cup panko bread crumbs (Japanese breadcrumbs)
  • 0.3 cup parmesan cheese grated plus more for topping
  • 0.3 cup pinenuts 
  • 0.5 teaspoon pepper flakes red

Equipment

  • frying pan
  • pot

Directions

  1. Bring a large pot of salted water to a boil.
  2. Add the pasta and cook as the label directs. Reserve 1 cup cooking water, then drain the pasta. Return to the pot and toss with 1 tablespoon olive oil.
  3. Meanwhile, heat 2 tablespoons olive oil in a large skillet over medium heat.
  4. Add the garlic and cook about 30 seconds.
  5. Add the panko and fried onions and cook, stirring, until lightly toasted, about 3 minutes.
  6. Transfer to a plate; wipe out the skillet.
  7. Heat the remaining 1 tablespoon olive oil in the skillet over medium-high heat.
  8. Add the cauliflower and cook until the edges brown, about 4 minutes.
  9. Add the red pepper flakes and toast 30 seconds.
  10. Add the reserved pasta water and cook until the liquid is reduced by half and the cauliflower is crisp-tender, about 1 more minute.
  11. Add the pasta, onion mixture and parmesan to the skillet and toss. Season with salt. Top with the basil, pine nuts and more parmesan. Photograph by Andrew Mccaul

Nutrition Facts

Calories609kcal
Protein10.87%
Fat39.2%
Carbs49.93%

Properties

Glycemic Index
43.5
Glycemic Load
26.63
Inflammation Score
-7
Nutrition Score
22.75913038785%

Flavonoids

Apigenin
0.04mg
Luteolin
0.11mg
Kaempferol
0.36mg
Myricetin
0.02mg
Quercetin
0.57mg

Nutrients percent of daily need

Calories:609.12kcal
30.46%
Fat:26.74g
41.13%
Saturated Fat:5.19g
32.43%
Carbohydrates:76.62g
25.54%
Net Carbohydrates:71.28g
25.92%
Sugar:4.76g
5.29%
Cholesterol:5.44mg
1.81%
Sodium:428.87mg
18.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.68g
33.35%
Manganese:1.76mg
87.93%
Selenium:57.81µg
82.59%
Vitamin C:48.92mg
59.29%
Vitamin K:33.35µg
31.77%
Phosphorus:302.67mg
30.27%
Magnesium:86.45mg
21.61%
Fiber:5.34g
21.35%
Copper:0.42mg
20.96%
Vitamin E:3.12mg
20.77%
Folate:80.36µg
20.09%
Vitamin B6:0.35mg
17.38%
Potassium:571.9mg
16.34%
Zinc:2.38mg
15.83%
Vitamin B1:0.2mg
13.28%
Iron:2.38mg
13.23%
Vitamin B3:2.63mg
13.13%
Vitamin B5:1.11mg
11.14%
Calcium:108.89mg
10.89%
Vitamin B2:0.17mg
10.1%
Vitamin A:183.52IU
3.67%
Vitamin B12:0.1µg
1.63%