Pesto Pasta
Moderate nutritional value
Pasta tossed with basil pesto of pine nuts, parmesan and olive oil.
Pesto pasta is pasta tossed with pesto, an uncooked sauce from Genoa made of fresh basil, pine nuts, garlic, parmesan and olive oil, loosened with a little cooking water. A 300 g serving has about 650 kcal, 30 g of fat, mostly unsaturated from the olive oil and pine nuts, 20 g of protein and 75 g of carbohydrate. Whole-wheat pasta raises the fiber from about 5 g to 10 g.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.5g | 11.6% |
| Fat | 10g | 14.3% |
| Carbs | 25g | 8.3% |
| Simple Sugars | 8.75g | Estimate |
| Complex Carbs | 14.65g | Estimate |
| Fiber | 1.6g | 6.4% |
| Water | 57g | 2.3% |
| Calories | 218 | 9.7% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.76 | g | 8.8% |
| Monounsaturated | 5.76 | g | 23.0% |
| Polyunsaturated | 1.78 | g | 13.7% |
| Omega-3 | 0.534 | g | Estimate |
| Omega-6 | 1.246 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.91 | mg |
| Vitamin E | 1.26 | mg |
| Selenium | 22 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 19.6 | mcg | 2.2% |
| vitamin B1 | 0.033 | mg | 2.8% |
| vitamin B2 | 0.039 | mg | 3.0% |
| vitamin B3 | 0.625 | mg | 3.9% |
| vitamin B6 | 0.053 | mg | 3.1% |
| vitamin B9 | 7.9 | mcg | 2.0% |
| vitamin B12 | 0.05 | mcg | 2.1% |
| vitamin C | 0.914 | mg | 1.0% |
| vitamin D | 0.021 (1 IU) | mcg | 0.1% |
| vitamin E | 1.26 | mg | 8.4% |
| vitamin K | 22.6 | mcg | 18.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 64.9 | mg | 6.5% |
| iron | 0.783 | mg | 4.4% |
| magnesium | 28.4 | mg | 7.1% |
| phosphorus | 109 | mg | 15.6% |
| potassium | 107 | mg | 4.1% |
| sodium | 212 | mg | 9.2% |
| zinc | 0.782 | mg | 7.1% |
| copper | 0.148 | mg | 16.4% |
| manganese | 0.581 | mg | 25.3% |
| selenium | 22 | mcg | 40.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 172 | mg | 24.6% | 112% |
| Isoleucine | 275 | mg | 19.6% | 96% |
| Leucine | 520 | mg | 19.0% | 89% |
| Lysine limiting | 263 | mg | 12.5% | 57% |
| Methionine | 206 | mg | 19.6% | 94% |
| Phenylalanine | 515 | mg | 29.4% | 131% |
| Threonine | 229 | mg | 21.8% | 96% |
| Tryptophan | 89 | mg | 31.8% | 141% |
| Valine | 330 | mg | 18.1% | 86% |
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Recipe
See full recipeIngredients
- Pasta (trofie, linguine or spaghetti) 400 g
- Fresh basil leaves 50 g
- Pine nuts 30 g
- Parmesan, finely grated 50 g
- Garlic 2 cloves
- Extra-virgin olive oil 90 ml
- Salt to taste
Instructions
- 1
Toast the pine nuts in a dry frying pan over medium-low heat for 3-4 minutes, stirring, until light golden, then let them cool.
- 2
Put the basil, pine nuts, garlic and a pinch of salt in a food processor and pulse until finely chopped.
- 3
With the motor running, pour in the olive oil in a thin stream, then stir in the parmesan by hand.
- 4
Cook the pasta in a large pot of boiling salted water until al dente. Reserve 120 ml of the cooking water, then drain.
- 5
Put the pesto in a large warm bowl and loosen it with 3-4 tbsp of the hot cooking water.
- 6
Add the pasta and toss well, adding more cooking water if needed so the pesto coats every piece; do not heat the pesto in a pan, as the basil darkens.
- 7
Serve immediately.