Recipes · Italian · Main Courses
Pasta al Pesto Genovese
One serving has 809 kcal and 25 g protein, and at least a fifth of a woman's daily need of vitamin K (164%), selenium (124%), manganese (121%), thiamin (95%), folate (71%) and copper (70%). Ready in 22 minutes.
- Preparation: 10 min
- Cooking: 12 min
- Makes: 1 serving (294 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 100 g Dry pasta
- 25 g Basil
- 10 g Pine nuts
- 15 g Parmigiano Reggiano
- 5 g Pecorino Romano
- 3 g Garlic
- 25 g Extra virgin olive oil
- 60 g Potatoes
- 50 g Green beans
- 1 g Salt
Method
- Pound the garlic and pine nuts in a mortar (or pulse in a blender), then add the basil leaves and a pinch of salt and grind to a paste.
- Stir in the grated cheeses and loosen with the olive oil.
- Cook the pasta in salted water with the diced potato and the trimmed green beans, as they do in Liguria.
- Drain, keeping a little cooking water.
- Toss everything with the pesto off the heat, adding a spoonful of water to make it glossy, and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 809 kcal | 38% |
| Carbohydrates | 92.1 g | |
| Water | 134 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 24.5 g | 51% |
| Tryptophan | 0.31 g | |
| Threonine | 0.82 g | |
| Isoleucine | 1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.1 g | |
| Methionine | 0.39 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.73 g | |
| Valine | 1.2 g | |
| Histidine | 0.64 g | |
| Fat | 38.8 g | |
| Monounsaturated | 21.8 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.4 g | |
| Saturated | 7.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 15.4 mg | |
| Calcium | 329 mg | 33% |
| Copper | 0.63 mg | 70% |
| Iron | 6 mg | 33% |
| Magnesium | 130 mg | 42% |
| Manganese | 2.2 mg | 121% |
| Phosphorus | 460 mg | 66% |
| Potassium | 747 mg | 16% |
| Selenium | 68.3 µg | 124% |
| Sodium | 650 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 1 mg | 95% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 8.9 mg | 64% |
| Pantothenic acid (vitamin B5) | 0.78 mg | 16% |
| Pyridoxine (vitamin B6) | 0.49 mg | 38% |
| Folate (vitamin B9) | 284 µg | 71% |
| Cobalamin (vitamin B12) | 0.24 µg | 10% |
| Choline | 42.3 mg | 10% |
| Vitamin A | 119 µg | 17% |
| Vitamin C | 22.8 mg | 30% |
| Vitamin D (D2 + D3) | 3.9 IU | 1% |
| Vitamin E | 5.1 mg | 34% |
| Vitamin K | 147 µg | 164% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.