⏱ 100 min total

Penne with Lemon and Root Vegetables

Name: Penne with Lemon and Root Vegetables
Prep time: 50 min
Cook time: 50 min
Total time: 100 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; 2 oz Whole wheat pasta; ½ medium Carrots; ½ parsnip Parsnips; ½ beet Beets; ¼ dash Salt; ¼ dash Black pepper; ½ clove Garlic; ½ stalk, medium Celery; ¼ cup Water; 3 tbsp Parmesan cheese; ½ tsp Lemon zest; ¹⁄₁₆ tsp Nutmeg

Per 1 serving · 279 g · 13 ingredients

Calories

364

18%
of a 2,000 cal day

Protein
16g
17% of calories
Carbs
60g
63% of calories
Fat
8.7g
20% of calories

Portion

At a glance

One serving of Penne with Lemon and Root Vegetables (279 g) has 364 calories, with 16 g of protein, 60 g of carbohydrates and 8.7 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (32% DV), dietary fiber (42% DV) and Vitamin A (33% DV).

Per 100 g

131cal

low energy density

Protein per 100 cal

4.3g

Net carbs

48g

carbs minus fiber

Fiber

12g

7.1 g sugar

High in

20%+ of the daily value

Protein32%
Dietary fiber42%
Vitamin A33%
Vitamin K20%
Thiamine30%
Niacin24%

Good source of

10–19% of the daily value

Vitamin C15%
Vitamin E10%
Riboflavin (B2)17%
Potassium13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 50 minCook 50 min

1
Peel and cut the carrots, parsnips, and beets into 2x1 inch sticks. Halve the celery stalks lengthwise, and chop any available celery leaves to reserve for garnish.
2
Heat olive oil in a large nonstick skillet over medium heat. Add carrots, parsnips, and beets, season with salt and pepper, and sauté for 9 minutes.
3
Press garlic into the skillet and add sliced celery. Sauté for 1 minute, then add water. Cover and simmer, stirring occasionally, until vegetables are tender, about 12 to 15 minutes.
4
Meanwhile, cook pasta in a large pot of boiling salted water until al dente. Drain, reserving 1 cup of the cooking liquid (for original 4 serving recipe).
5
Add the cooked pasta to the skillet with vegetables. Stir in three-quarters of the reserved cooking liquid, Parmesan cheese, lemon zest, nutmeg, and half of the chopped celery leaves.
6
Toss until heated through, adding more cooking liquid if needed. Season with salt and pepper. Transfer to bowls and garnish with any remaining celery leaves.

Vitamins & minerals

Amounts for 1 serving (279 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	294 μg	33%
Vitamin C	13 mg	15%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	10%
Vitamin K	24 μg	20%
Thiamine	0.4 mg	30%
Riboflavin (B2)	0.2 mg	17%
Niacin	4 mg	24%
Vitamin B6	0.4 mg	28%
Folate (B9)	125 μg	31%
Vitamin B12	0.2 μg	9%
Pantothenic acid	1 mg	23%
Choline	9 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	256 mg	26%
Iron	3 mg	38%
Potassium	616 mg	13%
Magnesium	119 mg	28%
Phosphorus	327 mg	47%
Zinc	2 mg	22%
Copper	0.3 mg	37%
Manganese	2 mg	98%
Selenium	46 μg	85%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,060 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	2,600 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	0.3 g	—
Galactose	0.1 g	—
Glucose	0.3 g	—
Glutamic acid	5 g	—
Glycine	0.4 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.3 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	33 μg	—
Serine	1 g	—
Starch	0.4 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 364 calories

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

69min
Walking (3.5 mph)
44min
Cycling (moderate)
30min
Running (6 mph)
51min
Swimming laps

Common questions

How many calories are in Penne with Lemon and Root Vegetables?

One serving of Penne with Lemon and Root Vegetables (1 serving) has 364 calories, which works out to 131 calories per 100 g. That is about 18% of a 2,000-calorie day.

Are Penne with Lemon and Root Vegetables high in protein?

It provides a solid 16 g of protein per serving (32% 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.

Are Penne with Lemon and Root Vegetables keto-friendly?

It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Penne with Lemon and Root Vegetables?

372 mg per serving.

How much sugar is in Penne with Lemon and Root Vegetables?

7.1 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 (279 g)

Calories364

% Daily Value*

Total fat 8.7g	11%
Saturated fat 3.3g	16%
Trans fat 0g
Cholesterol 11mg	4%
Sodium 372mg	16%
Total carbohydrate 60g	22%
Dietary fiber 12g	42%
Total sugars 7.1g
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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