Your Recipe

Broccoli pasta shells recipe

Ingredient Amount Calories
Broccoli, raw 453g 154kcal
Parsley 0.5g 0kcal
Pasta dry 250g 928kcal
Pine nuts 30g 202kcal
Garlic 3g 4kcal
Olive oil 28g 248kcal
Basil fresh 24g 6kcal
Lemon peel 2g 1kcal
Cheese, parmesan, grated 30g 126kcal

Recipe Instructions:

Ingredients
1 head of broccoli, chopped into florets
1 garlic clove, unpeeled
2 tbsp olive oil
250g pasta shells
½ small pack parsley
½ small pack basil
30g toasted pine nuts
½ lemon, zested and juiced
30g parmesan (or vegetarian alternative), plus extra to serve

Method
STEP 1
Heat the oven to 200C/180C fan/gas 6. Toss the broccoli and garlic in 1 tbsp of the olive oil on a roasting tray and roast in the oven for 10-12 mins, until softened.

STEP 2
Tip the pasta shells into a pan of boiling, salted water. Cook according to packet instructions and drain. Tip the parsley, basil, pine nuts, lemon juice and parmesan into a blender. Once the broccoli is done, set aside a few of the smaller pieces. Squeeze the garlic from its skin, add to the blender along with the rest of the broccoli, pulse to a pesto and season well.

STEP 3
Toss the pasta with the pesto. Add the reserved broccoli florets, split between two bowls and top with a little extra parmesan, the lemon zest and a good grinding of black pepper, if you like.

Nutrition Facts
Portion Size 205 g | ml
Amount Per Portion 417
1745
kcal
kilojoules
% Daily Value *
Total Fat 16g 20%
Saturated Fat 2.7g 14%
Sodium 173mg 8%
Total Carbohydrate 57g 21%
Dietary Fiber 5.4g 19%
Sugar 3.9g
Protein 15g 30%
Vitamin D 0mcg 0%
Calcium 147mg 11%
Iron 3.6mg 20%
Potassium 578mg 12%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 68.664 mcg 8%
Thiamin [B1] 0.671 mg 56%
Riboflavin [B2] 0.431 mg 33%
Niacin [B3] 5.607 mg 35%
Pantothenic acid [B5] 0.995 mg 20%
Vitamin B6 0.32 mg 19%
Cobalamin [B12] 0.101 mcg 0%
Floate [B9] 322.63 mcg 0%
Vitamin C 103.204 mg 115%
Vitamin D 0 mcg 0%
Vitamin E 2.711 mg 18%
Vitamin K 150.992 mcg 126%
Betaine 88.826 mg 0%
Choline 37.135 mg 7%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 56.6 g 21%
Sugars 3.9 g 8%
Dietary fiber 5.4 g 19%
Carbohydrate 55.6 g 0%
Net carbs 52.7g
Aminoacids
Nutrient Amount DV
Alanine 0.452 g 0%
Arginine 0.705 g 0%
Aspartic acid 0.878 g 0%
Cysteine 0.215 g 0%
Glutamic acid 3.729 g 0%
Glycine 0.437 g 0%
Histidine 0.283 g 0%
Isoleucine 0.458 g 0%
Leucine 0.852 g 0%
Lysine 0.389 g 0%
Methionine 0.157 g 0%
Phenylalanine 0.599 g 0%
Proline 1.163 g 0%
Serine 0.593 g 0%
Threonine 0.424 g 0%
Tryptophan 0.164 g 0%
Tyrosine 0.252 g 0%
Valine 0.571 g 0%
Minerals
Nutrient Amount DV
Calcium 146.74 mg 11%
Copper 0.35 mg 39%
Fluoride 11.25 mcg 0%
Iron 3.59 mg 20%
Magnesium 82.52 mg 20%
Manganese 1.56 mg 68%
Phosphorus 288.19 mg 23%
Potassium 578.09 mg 12%
Selenium 45.14 mcg 82%
Sodium 173.13 mg 8%
Zinc 2.21 mg 20%
Other
Nutrient Amount DV
Water 115.685 g 0%
Ash 2.328 g 0%