Orecchiette with Broccoli in Garlic Oil

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
78%
Orecchiette with Broccoli in Garlic Oil
25 min.
4
403kcal

Suggestions


Indulge in the delightful flavors of Orecchiette with Broccoli in Garlic Oil, a dish that perfectly marries simplicity and taste. This vibrant recipe is not only a feast for the eyes but also a wholesome choice for those seeking a vegetarian, vegan, and dairy-free meal. With a health score of 78, it’s a guilt-free option that doesn’t compromise on flavor.

Imagine tender orecchiette pasta, shaped like little ears, embracing the fresh, crisp broccoli florets, all brought together by a luscious garlic oil that infuses each bite with aromatic goodness. The golden garlic, sautéed to perfection, adds a rich depth of flavor, while a hint of crushed red pepper flakes provides just the right amount of warmth to awaken your taste buds.

This dish is incredibly versatile, making it an ideal side for any meal or a satisfying main course for lunch or dinner. Ready in just 25 minutes, it’s perfect for busy weeknights or when you want to impress guests with minimal effort. With only 403 calories per serving, you can enjoy a hearty meal without the heaviness. So gather your ingredients and get ready to savor a bowl of comfort that’s as healthy as it is delicious!

Ingredients

  • 12 oz orecchiette (tiny disk) ( 4 cups)
  • 12 oz broccoli florets fresh
  • 0.5 cup olive oil 
  • cloves garlic thinly sliced
  • 0.8 teaspoon salt 
  • 0.3 teaspoon pepper red crushed
  • tablespoons parsley fresh italian finely chopped (flat-leaf)

Equipment

  • sauce pan
  • dutch oven

Directions

  1. In 4- to 5-quart Dutch oven, cook pasta as directed on package, adding broccoli during last 3 minutes of cooking time.
  2. Drain and return to Dutch oven.
  3. Meanwhile, in 1-quart saucepan, mix oil, garlic, salt and pepper flakes. Cook over medium-low heat 6 minutes, stirring often, until garlic is golden.
  4. Add garlic oil and parsley to pasta and broccoli; toss until well coated.

Nutrition Facts

Calories403kcal
Protein13.8%
Fat15.71%
Carbs70.49%

Properties

Glycemic Index
34
Glycemic Load
27.22
Inflammation Score
-8
Nutrition Score
24.153478145599%

Flavonoids

Apigenin
6.49mg
Luteolin
0.75mg
Kaempferol
6.73mg
Myricetin
0.59mg
Quercetin
2.89mg

Nutrients percent of daily need

Calories:402.56kcal
20.13%
Fat:7.07g
10.88%
Saturated Fat:1.09g
6.81%
Carbohydrates:71.39g
23.8%
Net Carbohydrates:66.19g
24.07%
Sugar:3.81g
4.23%
Cholesterol:0mg
0%
Sodium:474.05mg
20.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.98g
27.95%
Vitamin K:139.52µg
132.88%
Vitamin C:81.73mg
99.06%
Selenium:56.76µg
81.08%
Manganese:1.07mg
53.34%
Phosphorus:228.17mg
22.82%
Fiber:5.2g
20.81%
Folate:73.66µg
18.42%
Vitamin B6:0.35mg
17.47%
Magnesium:66.13mg
16.53%
Vitamin A:820.17IU
16.4%
Copper:0.31mg
15.57%
Potassium:501.67mg
14.33%
Iron:2.07mg
11.5%
Zinc:1.66mg
11.04%
Vitamin E:1.61mg
10.73%
Vitamin B3:2.09mg
10.43%
Vitamin B1:0.15mg
10.12%
Vitamin B2:0.16mg
9.49%
Vitamin B5:0.9mg
9.03%
Calcium:73.57mg
7.36%