⏱ 50 min totalPesto Buckwheat Salad with Roasted Vegetables & Chickpeas
Per 1 serving · 334 g · 18 ingredients
of a 2,000 cal day
- Protein16g12% of calories
- Carbs65g49% of calories
- Fat23g39% of calories
- ✓ Cholesterol free
At a glance
One serving of Pesto Buckwheat Salad with Roasted Vegetables & Chickpeas (334 g) has 507 calories, with 16 g of protein, 65 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (32% DV), dietary fiber (51% DV) and Vitamin C (33% DV).
High in
20%+ of the daily value
- Protein32%
- Dietary fiber51%
- Vitamin C33%
- Vitamin E27%
- Vitamin K26%
- Riboflavin (B2)26%
Good source of
10–19% of the daily value
- Thiamine11%
- Potassium16%
- Selenium19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ clove Garlic
¹⁄₁₆ cup, hulled Sunflower seed kernels
⅛ tbsp, drained Capers
⅛ cup Arugula
⅛ cup leaves, whole Basil
¼ tbsp Lemon juice- 🥄⅛ dash Salt
⅛ dash Black pepper
¹⁄₁₆ cup Olive oil
⅛ eggplant, peeled (yield from 1-1/4 lb) Eggplant
⅛ medium Zucchini
⅛ medium Red bell pepper- ¼ tbsp Olive oil
⅛ small raw Red onion
⅛ cup cherry tomatoes Cherry tomatoes
½ cup Chickpeas
2 oz Buckwheat
⅛ tsp Miso
Directions
- 1
Preheat the oven to 400°F. Line a large baking sheet with parchment paper.
- 2
In a food processor, combine garlic, sunflower seeds, and capers. Pulse to finely chop. Add arugula, basil, lemon juice, miso, salt, and pepper. Pulse until greens are finely chopped. With the motor running, slowly drizzle in olive oil until smooth. Adjust seasoning if needed.
- 3
Combine eggplant, zucchini, bell pepper, red onion, and cherry tomatoes on the baking sheet. Drizzle with olive oil, season with salt and pepper, and toss to coat. Spread in a single layer and roast for 30 minutes, stirring halfway through. Let cool slightly.
- 4
Cook buckwheat according to package directions and drain. In a large bowl, combine cooked buckwheat with pesto. Top with roasted vegetables and chickpeas, and toss lightly.
- 5
Garnish with extra basil, arugula, and toasted sunflower seeds. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (334 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 46 μg | 5% |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 1 mg | 64% |
| Folate (B9) | 90 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 51 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 81 mg | 8% |
| Iron | 4 mg | 44% |
| Potassium | 765 mg | 16% |
| Magnesium | 189 mg | 45% |
| Phosphorus | 376 mg | 54% |
| Zinc | 3 mg | 25% |
| Copper | 1 mg | 104% |
| Manganese | 2 mg | 88% |
| Selenium | 11 μg | 19% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 22 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 505 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 479 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 507 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 96minWalking (3.5 mph)
- 61minCycling (moderate)
- 42minRunning (6 mph)
- 71minSwimming laps
Common questions
How many calories are in Pesto Buckwheat Salad with Roasted Vegetables & Chickpeas?
One serving of Pesto Buckwheat Salad with Roasted Vegetables & Chickpeas (1 serving) has 507 calories, which works out to 152 calories per 100 g. That is about 25% of a 2,000-calorie day.
Are Pesto Buckwheat Salad with Roasted Vegetables & Chickpeas high in protein?
It provides a solid 16 g of protein per serving (32% 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 Pesto Buckwheat Salad with Roasted Vegetables & Chickpeas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pesto Buckwheat Salad with Roasted Vegetables & Chickpeas?
413 mg per serving.
How much sugar is in Pesto Buckwheat Salad with Roasted Vegetables & Chickpeas?
4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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