⏱ 32 min total

Orecchiette with Peas, Pine Nuts, and Ricotta

Name: Orecchiette with Peas, Pine Nuts, and Ricotta
Prep time: 15 min
Cook time: 17 min
Total time: 32 min
Yield: 1 serving
Ingredients: 2 oz Whole wheat pasta; 1 oz Ricotta cheese; 1 tbsp Spearmint; ¼ tsp Lemon zest; ¼ tbsp Lemon juice; ¹⁄₁₆ tsp Crushed red pepper flakes; ¼ dash Salt; ¼ dash Black pepper; 1 tbsp Olive oil; ¾ shallot (medium) Shallots; ¼ cup Green peas; 1 tbsp Pine nuts

Per 1 serving · 183 g · 12 ingredients

Calories

466

23%
of a 2,000 cal day

Protein
16g
13% of calories
Carbs
56g
46% of calories
Fat
23g
41% of calories

Portion

✓ Low sodium

At a glance

One serving of Orecchiette with Peas, Pine Nuts, and Ricotta (183 g) has 466 calories, with 16 g of protein, 56 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (31% DV), dietary fiber (37% DV) and thiamine (35% DV).

Per 100 g

255cal

medium energy density

Protein per 100 cal

3.3g

Net carbs

46g

carbs minus fiber

Fiber

10g

4.7 g sugar

High in

20%+ of the daily value

Protein31%
Dietary fiber37%
Thiamine35%
Niacin25%
Vitamin B621%
Iron54%

Good source of

10–19% of the daily value

Vitamin C12%
Vitamin E18%
Vitamin K19%
Riboflavin (B2)15%
Folate (B9)19%
Pantothenic acid19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 minCook 17 min

1
Cook orecchiette in well-salted water until al dente according to package directions. Reserve 1/2 cup of the cooking water, then drain the pasta and return it to the pot.
2
In a bowl, combine ricotta, half of the mint, lemon zest, lemon juice, red pepper flakes, salt, and pepper. Set aside.
3
Heat olive oil in a 10-inch skillet over medium-high heat until shimmering. Add sliced shallots, salt, and pepper, and cook until lightly browned, about 3 to 5 minutes. Remove from heat, stir in peas, and set aside.
4
Stir the shallot mixture and reserved cooking water into the pasta. Season with salt and pepper to taste.
5
Transfer to a serving platter and dollop with the ricotta mixture. Sprinkle with pine nuts and the remaining mint, then serve.

Vitamins & minerals

Amounts for 1 serving (183 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	76 μg	8%
Vitamin C	11 mg	12%
Vitamin D	0 μg	0%
Vitamin E	3 mg	18%
Vitamin K	22 μg	19%
Thiamine	0.4 mg	35%
Riboflavin (B2)	0.2 mg	15%
Niacin	4 mg	25%
Vitamin B6	0.3 mg	21%
Folate (B9)	74 μg	19%
Vitamin B12	0.1 μg	4%
Pantothenic acid	1 mg	19%
Choline	22 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	132 mg	13%
Iron	4 mg	54%
Potassium	397 mg	8%
Magnesium	126 mg	30%
Phosphorus	297 mg	42%
Zinc	3 mg	25%
Copper	0.5 mg	53%
Manganese	3 mg	119%
Selenium	47 μg	86%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	7 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	419 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	12 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	30 μg	—
Serine	1 g	—
Starch	2 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 466 calories

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

88min
Walking (3.5 mph)
56min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Orecchiette with Peas, Pine Nuts, and Ricotta?

One serving of Orecchiette with Peas, Pine Nuts, and Ricotta (1 serving) has 466 calories, which works out to 255 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Orecchiette with Peas, Pine Nuts, and Ricotta high in protein?

It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 13% 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 Orecchiette with Peas, Pine Nuts, and Ricotta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 46% 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 Peas, Pine Nuts, and Ricotta?

114 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Orecchiette with Peas, Pine Nuts, and Ricotta?

4.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (183 g)

Calories466

% Daily Value*

Total fat 23g	29%
Saturated fat 3.9g	19%
Trans fat 0g
Cholesterol 8.8mg	3%
Sodium 114mg	5%
Total carbohydrate 56g	20%
Dietary fiber 10g	37%
Total sugars 4.7g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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