Orzo & Broccoli Pesto Salad

Orzo & Broccoli Pesto Salad
Fat 59% Carbs 31% Protein 9%
Percent Calories

1 serving of orzo & broccoli pesto salad contains 409 Calories. The macronutrient breakdown is 31% carbs, 59% fat, and 9% protein. This is a good source of protein (18% 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

Directions

  1. Bring a large pot of water to a boil, salt generously. Add the orzo and cook according to package instructions. Drain, rinse with cold water, and drain again.
  2. In the meantime, cook the broccoli. Bring about a cup of water to a boil in a large pot with a pinch of salt. Stir in the broccoli, put the lid on and cook for one to two minutes, just long enough to take the edge off. Quickly drain the broccoli, and run under cold water to stop the cooking. Drain well.
  3. To make the pesto, combine 2 cups of the cooked broccoli, the garlic, most of the nuts, parmesan, 1/4 tsp salt, 2 Tbsp. of the lemon juice and pulse in a food processor. Drizzle in the olive oil and creme fraiche and pulse until smooth.
  4. Toss the orzo, remaining cooked broccoli florets, about 2/3 of the pesto and the lemon zest. Taste it and add what you like - more lemon, salt, the rest of the pesto. Fold in the sliced avocado and top with the remaining nuts.

Nutrition Facts

For 1 serving of orzo & broccoli pesto salad (185g)

Nutrient Value %DV
Calories 409
Fats 28g 36%
Saturated fats 5g 25%
Trans fats 0.1g
Cholesterol 5mg 2%
Sodium 127mg 6%
Carbs 33g 12%
Net carbs 27g
Fiber 6g 21%
Sugar 2g
Protein 10g
Calcium 91mg 9%
Iron 2mg 26%
Potassium 507mg 11%
Vitamin D 0μg 0.2%
Vitamins and Minerals
Alpha carotene 26μg
Beta carotene 292μg
Caffeine 0mg
Choline 28mg 5%
Copper 0.3mg 33%
Fluoride 2μg
Folate (B9) 80μg 20%
Lycopene 0μg
Magnesium 65mg 16%
Manganese 2mg 67%
Niacin 2mg 11%
Pantothenic acid 1mg 20%
Phosphorus 189mg 27%
Retinol 14μg
Riboflavin (B2) 0.2mg 14%
Selenium 4μg 7%
Theobromine 0mg
Thiamine 0.1mg 11%
Vitamin A IU 565IU
Vitamin A 40μg 4%
Vitamin B12 0.1μg 3%
Vitamin B6 0.3mg 20%
Vitamin C 72mg 80%
Vitamin D IU 1IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 4mg 27%
Vitamin K 95μg 79%
Zinc 2mg 16%
Sugars
Sugar 2g
Sucrose 1g
Glucose 3g
Fructose 1g
Lactose 0.1g
Maltose 0.1g
Galactose 0g
Starch 0.3g
Fats
Saturated fats 5g 25%
Monounsaturated fats 13g
Polyunsaturated fats 7g
Trans fats 0.1g
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 0.1g
Hydroxyproline 0g
Isoleucine 0.2g
Leucine 0.4g
Lysine 0.3g
Methionine 0.1g
Phenylalanine 0.3g
Proline 0.4g
Serine 0.4g
Threonine 0.2g
Tryptophan 0.1g
Tyrosine 0.2g
Valine 0.4g

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