⏱ 50 min totalVeggie Pesto Plate
Per 1 serving · 184 g · 11 ingredients
of a 2,000 cal day
- Protein13g15% of calories
- Carbs49g56% of calories
- Fat11g29% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Veggie Pesto Plate (184 g) has 341 calories, with 13 g of protein, 49 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (26% DV), dietary fiber (30% DV) and Vitamin C (23% DV).
High in
20%+ of the daily value
- Protein26%
- Dietary fiber30%
- Vitamin C23%
- Vitamin K64%
- Thiamine40%
- Riboflavin (B2)20%
Good source of
10–19% of the daily value
- Vitamin E12%
- Niacin19%
- Potassium13%
- Magnesium19%
- Zinc18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup Millet
³⁄₁₆ cup Lentils
⅓ medium Zucchini
⅓ cup Spinach
¹⁄₁₆ fruit Avocado
³⁄₁₆ clove Garlic
½ tbsp Olive oil- 🥄¹⁄₁₆ cup Water
- 🥄¹⁄₁₆ tsp Salt
⅓ tbsp Lemon juice
³⁄₁₆ cup leaves, whole Basil
Directions
- 1
Rinse lentils in a fine-mesh sieve. Add to a medium pot with 3 cups water, bring to a gentle boil, then simmer uncovered over low-medium heat until tender, 25–40 minutes; drain if needed.
- 2
Rinse millet and add to a medium pot with 2 cups water (or vegetable broth). Bring to a gentle boil, reduce to low-medium, cover, and simmer until the liquid is absorbed, 20–25 minutes. Remove from heat, keep covered 5 minutes, then fluff with a fork.
- 3
Warm a large skillet over medium heat. Add 1 tbsp olive oil, then the zucchini; season with salt and pepper and sauté until much of the moisture cooks off, 5–10 minutes. Stir in the spinach and cook just until wilted.
- 4
Make the pesto dressing: In a food processor, blend basil, avocado, garlic, remaining 2 tbsp olive oil, lemon juice, water, and salt until smooth, stopping to scrape down the bowl as needed. Adjust salt and pepper to taste.
- 5
Toss the warm millet and lentils together and season to taste. Portion into bowls, top with the zucchini-spinach mixture, and spoon over a generous amount of pesto dressing. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (184 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 66 μg | 7% |
| Vitamin C | 20 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 77 μg | 64% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 234 μg | 58% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 42 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 45 mg | 4% |
| Iron | 4 mg | 48% |
| Potassium | 608 mg | 13% |
| Magnesium | 81 mg | 19% |
| Phosphorus | 227 mg | 32% |
| Zinc | 2 mg | 18% |
| Copper | 1 mg | 67% |
| Manganese | 1 mg | 54% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 784 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 341 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Veggie Pesto Plate?
One serving of Veggie Pesto Plate (1 serving) has 341 calories, which works out to 186 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Veggie Pesto Plate high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 15% 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 Veggie Pesto Plate keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Veggie Pesto Plate?
115 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Veggie Pesto Plate?
2.6 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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