⏱ 30 min totalGarlic Chili Pasta with Cauliflower
Per 1 serving · 303 g · 12 ingredients
of a 2,000 cal day
- Protein19g14% of calories
- Carbs73g55% of calories
- Fat18g31% of calories
- ✓ Cholesterol free
At a glance
One serving of Garlic Chili Pasta with Cauliflower (303 g) has 502 calories, with 19 g of protein, 73 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (37% DV), dietary fiber (49% DV) and Vitamin C (40% DV). Keep an eye on sodium, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Dietary fiber49%
- Vitamin C40%
- Vitamin K43%
- Thiamine43%
- Riboflavin (B2)243%
Good source of
10–19% of the daily value
- Vitamin E16%
- Potassium10%
Watch
20%+ of the daily value
- Sodium31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ head small Cauliflower
1 ½ clove Garlic- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
- 🥄¹⁄₁₆ tsp Salt
½ cup Vegetable broth
3 oz Whole wheat pasta
¹⁄₁₆ cup Olive oil
½ tbsp Parsley
½ tbsp Pine nuts- 🥄1 tbsp Nutritional yeast
- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Preheat oven to 450°F (232°C).
- 2
Chop cauliflower into small florets. Mince half of the garlic cloves. In a mixing bowl, combine cauliflower, a drizzle of olive oil, minced garlic, red pepper flakes, and salt. Toss to coat, then spread on a baking sheet. Roast for 20 minutes, stirring once at the 15-minute mark. Adjust seasonings as needed. Set aside.
- 3
When the cauliflower has roasted for 10 minutes, bring vegetable stock and 4-5 cups of water to a boil in a large pot.
- 4
Once boiling, season with salt and add pasta. Cook according to package instructions for 'al dente' (7-10 minutes), then drain and set aside, keeping warm.
- 5
In the same pot, heat remaining olive oil over medium-low heat. Add the remaining garlic cloves, smashed, and sauté until fragrant and golden brown, about 1-2 minutes per side. Remove and mince the garlic.
- 6
Add more red pepper flakes to the oil and infuse for 1-2 minutes. Add pasta, parsley, pine nuts, minced garlic, nutritional yeast, and roasted cauliflower. Toss to coat.
- 7
Remove from heat. Adjust seasonings with salt and pepper as desired. Serve hot with additional parsley and red pepper flakes.
Vitamins & minerals
Amounts for 1 serving (303 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 8 μg | 1% |
| Vitamin C | 36 mg | 40% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 52 μg | 43% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 3 mg | 243% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 186 μg | 46% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 33 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 65 mg | 7% |
| Iron | 4 mg | 52% |
| Potassium | 463 mg | 10% |
| Magnesium | 144 mg | 34% |
| Phosphorus | 281 mg | 40% |
| Zinc | 3 mg | 23% |
| Copper | 0.5 mg | 54% |
| Manganese | 3 mg | 136% |
| Selenium | 63 μg | 115% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 97 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 | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 502 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 95minWalking (3.5 mph)
- 60minCycling (moderate)
- 42minRunning (6 mph)
- 71minSwimming laps
Common questions
How many calories are in Garlic Chili Pasta with Cauliflower?
One serving of Garlic Chili Pasta with Cauliflower (1 serving) has 502 calories, which works out to 165 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Garlic Chili Pasta with Cauliflower high in protein?
It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 14% 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 Garlic Chili Pasta with Cauliflower keto-friendly?
It is hard to fit into a strict keto diet. One serving has 60 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic Chili Pasta with Cauliflower?
703 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic Chili Pasta with Cauliflower?
2.5 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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