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Orecchiette with Caramelized Cauliflower, Shallots, and Herbed Breadcrumbs⏱ 50 min total
Recipes

Orecchiette with Caramelized Cauliflower, Shallots, and Herbed Breadcrumbs

Per 1 serving · 213 g · 9 ingredients

Calories
416
21%
of a 2,000 cal day
  • Protein
    13g
    12% of calories
  • Carbs
    59g
    55% of calories
  • Fat
    16g
    33% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Orecchiette with Caramelized Cauliflower, Shallots, and Herbed Breadcrumbs (213 g) has 416 calories, with 13 g of protein, 59 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (25% DV), dietary fiber (20% DV) and Vitamin C (61% DV).

Per 100 g
195cal
medium energy density
Protein per 100 cal
3g
Net carbs
53g
carbs minus fiber
Fiber
5.6g
6.5 g sugar

High in

20%+ of the daily value

  • Protein25%
  • Dietary fiber20%
  • Vitamin C61%
  • Vitamin K47%
  • Vitamin B621%
  • Folate (B9)21%

Good source of

10–19% of the daily value

  • Vitamin E14%
  • Thiamine16%
  • Riboflavin (B2)10%
  • Pantothenic acid17%
  • Potassium12%
  • Phosphorus12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 30 min
  1. 1

    Prepare an ice-water bath and set aside. Fill a large pot with water, bring to a boil, and add a generous amount of salt. Add cauliflower and cook until just tender. Transfer to ice-water bath, let cool for about 1 minute, then drain.

  2. 2

    In a food processor, combine breadcrumbs, mint, parsley, red pepper, and one-fourth of the olive oil. Pulse until crumbly and well combined. Set aside.

  3. 3

    Fill a large pot with water, bring to a boil, and add a generous amount of salt. Return to a boil.

  4. 4

    Heat two-thirds of the remaining olive oil in a large skillet over medium-high heat. Add cauliflower and cook, stirring occasionally, until browned, 8 to 10 minutes. Transfer to a plate.

  5. 5

    Add remaining olive oil to skillet. Add shallots and cook, stirring occasionally, until tender and browned, 8 to 10 minutes.

  6. 6

    Meanwhile, add orecchiette to the boiling water and cook until al dente, according to package directions. Drain pasta, reserving 1/2 cup cooking liquid.

  7. 7

    Add drained pasta to skillet along with cauliflower and some of the pasta cooking liquid. Toss ingredients together for a few minutes; add more water as necessary to keep pasta moist.

  8. 8

    Divide pasta evenly among bowls. Sprinkle each with a tablespoon of breadcrumbs and serve.

Vitamins & minerals

Amounts for 1 serving (213 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A11 μg
1%
Vitamin C55 mg
61%
Vitamin D0 μg
0%
Vitamin E2 mg
14%
Vitamin K57 μg
47%
Thiamine0.2 mg
16%
Riboflavin (B2)0.1 mg
10%
Niacin2 mg
9%
Vitamin B60.3 mg
21%
Folate (B9)86 μg
21%
Vitamin B120 μg
2%
Pantothenic acid1 mg
17%
Choline51 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium76 mg
8%
Iron3 mg
43%
Potassium568 mg
12%
Magnesium28 mg
7%
Phosphorus83 mg
12%
Zinc1 mg
5%
Copper0.1 mg
12%
Manganese0.4 mg
17%
Selenium4 μg
8%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.2 g—
Aspartic acid0.3 g—
Beta carotene97 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0.3 g—
Methionine0 g—
Monounsaturated fats10 g—
Phenylalanine0.2 g—
Polyunsaturated fats2 g—
Proline0.3 g—
Retinol0 μg—
Serine0.2 g—
Starch8 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 416 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 79min
    Walking (3.5 mph)
  • 50min
    Cycling (moderate)
  • 35min
    Running (6 mph)
  • 59min
    Swimming laps

Common questions

How many calories are in Orecchiette with Caramelized Cauliflower, Shallots, and Herbed Breadcrumbs?

One serving of Orecchiette with Caramelized Cauliflower, Shallots, and Herbed Breadcrumbs (1 serving) has 416 calories, which works out to 195 calories per 100 g. That is about 21% of a 2,000-calorie day.

Are Orecchiette with Caramelized Cauliflower, Shallots, and Herbed Breadcrumbs high in protein?

It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 12% 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.

Are Orecchiette with Caramelized Cauliflower, Shallots, and Herbed Breadcrumbs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 53 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 Orecchiette with Caramelized Cauliflower, Shallots, and Herbed Breadcrumbs?

173 mg per serving.

How much sugar is in Orecchiette with Caramelized Cauliflower, Shallots, and Herbed Breadcrumbs?

6.5 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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