Rotini with Peas and Walnut Pesto
Healthy, because
Even smarter
Nutritional values
Peas are a particularly good source of protein, and as a macronutrient, they strengthen the muscles and boost the metabolism. In addition, they are rich in fiber, which keeps us full for a long time and ensures healthy digestion. Walnut kernels bring this dish important B-vitamins, which provide for strong nerves and healthy fatty acids, such as the polyunsaturated linoleic acid.
If the Italian Percerino is not available, you can also fall back on other hard cheeses like Parmesan. Feta or goat's cream cheese can also be used with the pasta.
(Percentage of daily recommendation)
| Calorie | 482 cal. | (23 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.4 g | (31 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 52.7 μg | (88 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 169 μg | (56 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 491 mg | (12 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 16 ozs Peas (fresh or frozen)
- 2 ozs Walnut
- 1 handful Basil
- 1 handful mint
- 2 garlic cloves
- 3 Tbsps pecorino romano
- 14 ozs Spiral pasta
- salt
- 4 Tbsps olive oil
- 1 Tbsp lemon juice
- freshly ground peppers
- Edible flowers (for garnish)
Preparation steps
Thaw frozen peas, shell fresh peas and rinse off thoroughly. Toast the walnuts in a dry pan until fragrant, remove from pan and chop coarsely. Set aside 4 tablespoons for garnish. Rinse the basil and mint, shake dry and chop coarsely. Peel the garlic. Finely grate the pecorino.
Cook the rotini in salted water until al dente. Add 3 1/2 ounces peas to the rotini during the last 4 minutes. Meanwhile cook the remaining peas in salted water until al dente, about 4 minutes drain, rinse in cold water and drain. Puree with walnuts, herbs and garlic. Mix in oil and the lemon juice. If necessary, stir in pasta water, to make a creamy sauce. Season with salt and pepper.
Drain the rotini and mix with the pesto. Season to taste, transfer to plates and sprinkle with reserved nuts. Serve garnished to taste with edible flowers.
