Your Recipe

Roasted Root Veggies & Greens over Spiced Lentils

Ingredient Amount Calories
Pasta dry 226.8g 841kcal
Olive oil 28g 248kcal
Basil fresh 10.1g 2kcal
Garlic powder 0.789g 3kcal
Onion powder 0.986g 3kcal
Tomatoes crushed 411g 132kcal
Peppers, hot chili, red, raw 0.45g 0kcal
Spinach, baby 180g 38kcal
Soup, chicken broth, low sodium, canned 508g 81kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
8 ounces whole-wheat rotini

1 cup water

2 cups low-sodium "no-chicken" broth or chicken broth

1 (15 ounce) can no-salt-added diced tomatoes

2 tablespoons extra-virgin olive oil

1 ½ teaspoons Italian seasoning

½ teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon salt

¼ teaspoon crushed red pepper

6 cups baby kale or baby spinach

½ cup slivered basil

Grated Parmesan cheese for garnish

Directions
Combine pasta, water, broth, tomatoes, oil, Italian seasoning, onion powder, garlic powder, salt and crushed red pepper in a large pot. Cover and bring to a boil over high heat. Uncover, reduce heat to medium-high and cook, stirring frequently, for 10 minutes. Stir in kale and cook, stirring often, until most of the liquid has been absorbed, 5 to 7 minutes more. (If using spinach, add it after about 10 minutes, so it cooks in the remaining 2 to 3 minutes.) Stir in basil. Garnish with Parmesan, if desired.

Equipment
Large pot

Nutrition Facts
Portion Size 342 g | ml
Amount Per Portion 337
1410
kcal
kilojoules
% Daily Value *
Total Fat 9.2g 12%
Saturated Fat 1.4g 7%
Sodium 283mg 12%
Total Carbohydrate 52g 19%
Dietary Fiber 4.6g 16%
Sugar 6.2g
Protein 13g 26%
Vitamin D 0mcg 0%
Calcium 88mg 7%
Iron 4.2mg 23%
Potassium 811mg 17%
* 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.
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Vitamins
Nutrient Amount DV
Vitamin A 145.373 mcg 16%
Thiamin [B1] 0.62 mg 52%
Riboflavin [B2] 0.408 mg 31%
Niacin [B3] 7.339 mg 46%
Pantothenic acid [B5] 0.539 mg 11%
Vitamin B6 0.345 mg 20%
Cobalamin [B12] 0.127 mcg 0%
Floate [B9] 289.248 mcg 0%
Vitamin C 22.054 mg 25%
Vitamin D 0 mcg 0%
Vitamin E 2.378 mg 16%
Vitamin K 20.217 mcg 17%
Betaine 80.544 mg 0%
Choline 26.304 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 52.5 g 19%
Sugars 6.2 g 12%
Dietary fiber 4.6 g 16%
Carbohydrate 42.8 g 0%
Net carbs 46.3g
Aminoacids
Nutrient Amount DV
Alanine 0.299 g 0%
Arginine 0.322 g 0%
Aspartic acid 0.588 g 0%
Cysteine 0.167 g 0%
Glutamic acid 3.211 g 0%
Glycine 0.294 g 0%
Histidine 0.195 g 0%
Isoleucine 0.332 g 0%
Leucine 0.626 g 0%
Lysine 0.233 g 0%
Methionine 0.098 g 0%
Phenylalanine 0.425 g 0%
Proline 0.928 g 0%
Serine 0.397 g 0%
Threonine 0.307 g 0%
Tryptophan 0.119 g 0%
Tyrosine 0.169 g 0%
Valine 0.38 g 0%
Minerals
Nutrient Amount DV
Calcium 88.18 mg 7%
Copper 0.46 mg 51%
Fluoride 10.21 mcg 0%
Iron 4.18 mg 23%
Magnesium 95.79 mg 23%
Manganese 0.96 mg 42%
Phosphorus 198.77 mg 16%
Potassium 811.28 mg 17%
Selenium 37.67 mcg 68%
Sodium 283.12 mg 12%
Zinc 1.44 mg 13%
Other
Nutrient Amount DV
Water 263.467 g 0%
Ash 2.916 g 0%