Golden Beets with Parsley Pesto and Fregola

Very Healthy
Health score
75%
Golden Beets with Parsley Pesto and Fregola
45 min.
4
578kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground plus more for serving
  • cups flat-leaf parsley leaves fresh packed
  • cup fregola uncooked
  • large clove garlic 
  • medium golden beets trimmed
  • 0.3 cup olive oil extra-virgin
  • tablespoon olive oil extra-virgin
  • 0.3 cup parmesan grated
  • 0.3 teaspoon salt 
  • 0.3 cup pistachios unsalted shelled

Equipment

  • food processor
  • bowl
  • baking sheet
  • paper towels
  • sauce pan
  • oven
  • knife
  • blender
  • aluminum foil
  • pie form
  • chefs knife

Directions

  1. Preheat oven to 450F. Wrap beets tightly in individual pieces of aluminum foil and place in a pie dish or on a rimmed baking sheet. Roast until tender (you should be able to pierce them easily with a knife), about 1 hour. Unwrap and set aside to cool. When cool enough to handle, rub with a paper towel to remove skins, or peel with a paring knife.
  2. Cut into quarters.
  3. Bring a medium saucepan of water to a boil. Cook fregola in boiling water for 12 minutes or according to package directions; drain.
  4. Transfer to a large bowl and stir in oil, salt and pepper until well combined.
  5. Make pesto: Using a sharp chef's knife, mince garlic with salt, then slide flat side of knife over mixture a few times to create a paste.
  6. Place parsley, nuts and cheese in work bowl of a food processor or a heavy-duty blender (such as a Vitamix).
  7. Add garlic paste and pulse to combine. With processor running on low, slowly pour in oil until blended.
  8. Stir pesto into fregola. Divide fregola among 4 bowls, then top each with 4 beet quarters. Grind some pepper on top, if desired, and serve.

Nutrition Facts

Calories578kcal
Protein10.72%
Fat44.65%
Carbs44.63%

Properties

Glycemic Index
56.75
Glycemic Load
25.54
Inflammation Score
-10
Nutrition Score
29.639565092714%

Flavonoids

Apigenin
64.66mg
Luteolin
0.98mg
Kaempferol
0.45mg
Myricetin
4.46mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:577.96kcal
28.9%
Fat:29.24g
44.98%
Saturated Fat:4.82g
30.14%
Carbohydrates:65.75g
21.92%
Net Carbohydrates:57g
20.73%
Sugar:14.18g
15.75%
Cholesterol:4.25mg
1.42%
Sodium:399.61mg
17.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.79g
31.58%
Vitamin K:507.02µg
482.88%
Manganese:1.31mg
65.36%
Folate:247.26µg
61.81%
Vitamin C:48.77mg
59.12%
Selenium:41.15µg
58.78%
Vitamin A:2659.41IU
53.19%
Fiber:8.75g
34.98%
Phosphorus:289.98mg
29%
Potassium:964.79mg
27.57%
Iron:4.6mg
25.55%
Magnesium:99.78mg
24.94%
Vitamin E:3.69mg
24.61%
Copper:0.48mg
24.07%
Vitamin B6:0.35mg
17.75%
Calcium:168.2mg
16.82%
Zinc:2.17mg
14.48%
Vitamin B1:0.21mg
13.8%
Vitamin B3:2.13mg
10.65%
Vitamin B2:0.18mg
10.51%
Vitamin B5:0.73mg
7.26%
Vitamin B12:0.08µg
1.25%
Source:My Recipes