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Good Living / Pasta

Whole wheat spaghetti with kale pesto

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Sugar Free Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as SF can be made when it contains less than 0.5 gr of sugars per 100 gr of solid food or 100 ml of liquid food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Whole wheat spaghetti with kale pesto

Method

We thank the member The CookFather for the recipe!

  • Boil the spaghetti in plenty, salted water according to the instructions of the packet.
  • Drain the spaghetti in a pot and keep the water.
  • Mix the spaghetti with the olive oil so that they do not stick together and transfer them to a deep dish.  
  • Remove the central nerve from the kale leaves.
  • Boil the kale along with the garlic for 3-4 minutes in the same water where the spaghetti was boiled.
  • In a food processor, beat the olive oil and the parmesan.
  • Carefully transfer the boiled kale and garlic directly from the pot to the food processor. Beat until a smooth sauce is formed and the kale and garlic are fully dissolved.
  • Season with salt and pepper, and beat again.
  • Pour the pesto sauce over the dish with the spaghetti. Sprinkle with grated parmesan and pepper, and serve.
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Nutritional
Chart

Nutrition information per portion

433
Calories (kcal)
22 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

15.0
Total Fat (g)
21 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

3.7
Saturated Fat (g)
19 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

53.0
Total Carbs (g)
20 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

0.6
Sugars (g)
1 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

17.0
Protein (g)
34 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

10.0
Fibre (g)
40 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.24
Sodium (g)
4 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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