⏱ 25 min totalBroccoli Cauliflower Pasta
Per 1 serving · 264 g · 11 ingredients
of a 2,000 cal day
- Protein20g17% of calories
- Carbs67g60% of calories
- Fat12g23% of calories
At a glance
One serving of Broccoli Cauliflower Pasta (264 g) has 427 calories, with 20 g of protein, 67 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (39% DV), dietary fiber (47% DV) and Vitamin C (65% DV). Keep an eye on saturated fat, which provides 23% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Dietary fiber47%
- Vitamin C65%
- Vitamin K48%
- Thiamine33%
- Niacin22%
Good source of
10–19% of the daily value
- Vitamin E12%
- Riboflavin (B2)16%
- Potassium17%
Watch
20%+ of the daily value
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz Whole wheat pasta
⅓ tbsp Olive oil
⅔ clove Garlic
½ cup chopped Broccoli
⅓ cup chopped, Cauliflower- 🥄¹⁄₁₆ tsp Salt
⅓ cup White beans
¹⁄₁₆ cup Vegetable broth
⅓ tbsp Butter
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ cup Parmesan cheese
Directions
- 1
Cook the pasta in a large pot of boiling water, 2 minutes less than the package instructions. Drain and set aside.
- 2
In a large pot with a lid, heat the olive oil over medium heat. Add the sliced garlic and cook until golden, about 3 to 4 minutes.
- 3
Add the chopped broccoli and cauliflower to the pot and cook for 1 minute. Stir in half of the salt, cover, and cook for 3 minutes.
- 4
Stir in the vegetable broth, butter, cannellini beans, pepper, and the remaining salt. Cook until the beans are warm and the sauce thickens slightly, about 5 minutes.
- 5
Add the cooked pasta to the pot and stir until heated through, about 1 minute. Sprinkle with grated Parmesan cheese before serving.
Vitamins & minerals
Amounts for 1 serving (264 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 62 μg | 7% |
| Vitamin C | 58 mg | 65% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 58 μg | 48% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 139 μg | 35% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 205 mg | 20% |
| Iron | 5 mg | 66% |
| Potassium | 790 mg | 17% |
| Magnesium | 145 mg | 34% |
| Phosphorus | 325 mg | 46% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 59% |
| Manganese | 2 mg | 103% |
| Selenium | 46 μg | 84% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 177 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 427 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 36minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Broccoli Cauliflower Pasta?
One serving of Broccoli Cauliflower Pasta (1 serving) has 427 calories, which works out to 162 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Broccoli Cauliflower Pasta high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Broccoli Cauliflower Pasta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccoli Cauliflower Pasta?
423 mg per serving.
How much sugar is in Broccoli Cauliflower Pasta?
1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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