⏱ 20 min totalOrzo & Broccoli Pesto Salad
Per 1 serving · 182 g · 11 ingredients
of a 2,000 cal day
- Protein11g9% of calories
- Carbs32g29% of calories
- Fat31g62% of calories
At a glance
One serving of Orzo & Broccoli Pesto Salad (182 g) has 436 calories, with 11 g of protein, 32 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (21% DV), dietary fiber (21% DV) and Vitamin C (79% DV). Keep an eye on saturated fat, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Dietary fiber21%
- Vitamin C79%
- Vitamin E28%
- Vitamin K80%
- Vitamin B620%
Good source of
10–19% of the daily value
- Thiamine11%
- Riboflavin (B2)14%
- Niacin11%
- Pantothenic acid19%
- Calcium12%
- Potassium11%
Watch
20%+ of the daily value
- Saturated fat30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup dry Orzo
¹³⁄₁₆ cup, chopped or diced Broccoli
⅓ clove Garlic
⅛ cup Pine nuts
¹⁄₁₆ cup Parmesan cheese- 🥄¹⁄₁₆ tsp Salt
⅓ tbsp Lemon juice
⅔ tbsp Olive oil- 🥄⅔ tbsp Crème fraîche
³⁄₁₆ lemon Lemon zest
³⁄₁₆ fruit Avocado
Directions
- 1
Bring a large pot of salted water to a boil. Add the orzo and cook according to package instructions. Drain, rinse with cold water, and drain again.
- 2
In another pot, bring water to a boil with a pinch of salt. Add the broccoli, cover, and cook for 1-2 minutes until just tender. Drain and rinse under cold water to stop cooking. Drain well.
- 3
To make the pesto, combine a little less than half of the broccoli, garlic, most of the pine nuts, Parmesan, salt, and lemon juice in a food processor. Pulse while drizzling in olive oil and creme fraiche until smooth.
- 4
Toss the orzo with remaining broccoli, about 2/3 of the pesto, and lemon zest. Adjust seasoning with more lemon juice, salt, or pesto as desired.
- 5
Fold in sliced avocado and serve topped with remaining pine nuts.
Vitamins & minerals
Amounts for 1 serving (182 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 35 μg | 4% |
| Vitamin C | 71 mg | 79% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 96 μg | 80% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 80 μg | 20% |
| Vitamin B12 | 0.1 μg | 2% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 29 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 119 mg | 12% |
| Iron | 2 mg | 27% |
| Potassium | 510 mg | 11% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 197 mg | 28% |
| Zinc | 2 mg | 16% |
| Copper | 0.3 mg | 34% |
| Manganese | 2 mg | 74% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 26 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 292 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0.1 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 0.4 g | — |
| Retinol | 10 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 436 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Orzo & Broccoli Pesto Salad?
One serving of Orzo & Broccoli Pesto Salad (1 serving) has 436 calories, which works out to 239 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Orzo & Broccoli Pesto Salad high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 9% 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 Orzo & Broccoli Pesto Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Orzo & Broccoli Pesto Salad?
206 mg per serving.
How much sugar is in Orzo & Broccoli Pesto Salad?
2.4 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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