Pesto Primavera Pasta

Dairy Free
Very Healthy
Health score
88%
Pesto Primavera Pasta
20 min.
8
325kcal

Suggestions


Welcome to a delightful culinary experience with our Pesto Primavera Pasta! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a remarkable health score of 88. Perfect for those seeking a dairy-free option, this recipe is packed with wholesome ingredients that will leave you feeling energized and satisfied.

In just 20 minutes, you can whip up a delicious meal that serves eight, making it an ideal choice for family gatherings or meal prep for the week ahead. The combination of whole wheat rotini, fresh vegetables like broccoli and zucchini, and protein-rich chickpeas creates a harmonious blend of flavors and textures. The star of the show is our homemade pesto, crafted from fresh basil, sliced almonds, and creamy silken tofu, ensuring a rich and satisfying taste without any dairy.

Whether you're looking for a side dish, a light lunch, or a hearty main course, this Pesto Primavera Pasta fits the bill perfectly. With only 325 calories per serving, you can indulge guilt-free while enjoying a meal that is as healthy as it is delicious. Serve it warm or chilled, garnished with additional almonds for that extra crunch. Dive into this colorful dish and savor the fresh, vibrant flavors that celebrate the best of seasonal produce!

Ingredients

  • 0.1 cup almonds sliced
  • bunch broccoli cut into small florets
  • 1.5 cups chickpeas rinsed drained (15-ounce can, and )
  • cups basil fresh packed
  • cloves garlic 
  • teaspoons juice of lemon 
  • tablespoons nutritional yeast 
  • 16 ounces rotini pasta gluten-free whole wheat (may be )
  • teaspoon salt to taste (or )
  • servings salt and pepper to taste
  • ounce silken tofu 
  • large tomatoes diced
  • medium zucchini halved lengthwise sliced into 1/4-inch slices

Equipment

  • food processor
  • bowl
  • colander

Directions

  1. Add the broccoli and cook for 4 more minutes.
  2. Add the zucchini and cook for another minute or until pasta is al dente.
  3. Remove from heat and drain in a colander over the sink. Spray with cold water and transfer to a large serving bowl. While the pasta is cooking, make the sauce. Grind the almonds, garlic, and nutritional yeast in a food processor until coarsely chopped.
  4. Add the basil, lemon juice, and silken tofu and process until smooth.
  5. Add salt to taste and process to combine. Gently stir the sauce into the pasta and vegetables.
  6. Add the chickpeas, diced tomato and salt and pepper to taste.
  7. Serve immediately or chilled, garnished with additional almonds.

Nutrition Facts

Calories325kcal
Protein18.45%
Fat9.44%
Carbs72.11%

Properties

Glycemic Index
32.84
Glycemic Load
20.01
Inflammation Score
-8
Nutrition Score
25.35956519583%

Flavonoids

Cyanidin
0.04mg
Catechin
0.02mg
Epigallocatechin
0.04mg
Epicatechin
0.01mg
Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.18mg
Luteolin
0.61mg
Isorhamnetin
0.04mg
Kaempferol
5.99mg
Myricetin
0.09mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:324.7kcal
16.24%
Fat:3.47g
5.34%
Saturated Fat:0.49g
3.05%
Carbohydrates:59.66g
19.89%
Net Carbohydrates:52.23g
18.99%
Sugar:5.89g
6.55%
Cholesterol:0mg
0%
Sodium:519.66mg
22.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.26g
30.52%
Vitamin K:106.57µg
101.5%
Vitamin C:77.49mg
93.93%
Manganese:1.18mg
59.06%
Selenium:39.11µg
55.87%
Folate:125.25µg
31.31%
Fiber:7.43g
29.72%
Phosphorus:248.46mg
24.85%
Copper:0.42mg
21.02%
Vitamin A:1036.95IU
20.74%
Magnesium:81.85mg
20.46%
Potassium:682.35mg
19.5%
Vitamin B6:0.34mg
16.89%
Iron:2.88mg
16%
Zinc:1.91mg
12.75%
Vitamin B1:0.19mg
12.54%
Vitamin B2:0.2mg
11.77%
Vitamin B3:2.03mg
10.17%
Calcium:91.7mg
9.17%
Vitamin E:1.33mg
8.89%
Vitamin B5:0.86mg
8.63%