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Creamy Pumpkin Seed Alfredo with Kale and Sweet Peas
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25 minutes
2
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
conchiglie (dry)
kid friendly
has meat
has pasta
(?)
Has pasta from:
conchiglie (dry)
has seafood
mediterranean
vegan
(?)
Not vegan due to:
conchiglie (dry)
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
conchiglie (dry)
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Carbs as 98.9% and Fiber as 152% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.8% of RDA
• Calories: 70.9% of RDA
• Carbs: 98.9% of RDA
• Fat (total lipid): 26.4% of RDA
• Fiber: 152% of RDA
• Fructose: 1.1% of RDA
• Protein: 40.0% of RDA
• Sodium: 70.5% of RDA
• Sugar: 35.0% of RDA
• Vitamin A (IU): 87.9% of RDA
• Vitamin B6: 284% of RDA
• Vitamin C: 44.8% of RDA
• Iron: 9.4% of RDA
• Magnesium: 147% of RDA
• Manganese: 154% of RDA
• Niacin: 211% of RDA
• Potassium: 39.4% of RDA
• Zinc: 66.8% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
272
g
Calories
1417
 
Fiber
42.6
g
Iron
1.77
mg
Protein
45.0
g
Sodium
951
mg
Sugars
10.9
g
Fat (total lipid)
16.2
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1/4
cups
+
-
 
raw, hulled.
 
3/4
tsp
+
-
 
more to taste.
 
3
cloves
+
-
 
peeled.
 
1
whole
+
-
 
peeled and quartered (can also use onion, about 1/4 cup).
 
3/4
cups
+
-
 
or any non dairy milk.
 
1
tsp
+
-
 
freshly squeezed.
 
2
tbsp
+
-
 
 
1
pinch
+
-
 
 
1/2
bunches
+
-
 
3-4 leaves, stems removes, chopped).
 
1
cup
+
-
 
frozen or fresh.
 
1/2
lbs
+
-
 
use any shaped pasta (campanelle, casarecce, cavatelli, conchiglie, farfalle, etc).
 
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PREPARATION
1.
Bring water to boil for pasta and cook as you normally would. In the last 1-2 minutes of cooking, add chopped kale and peas. Drain and return to pot.
2.
While pasta is cooking, place all ingredients for alfredo sauce, pumpkin seeds through black pepper into a blender (the higher speed the better), and blend until completely creamy. For a standard, non-high speed blender, this may take 1-2 minutes. Scrape down the sides as needed.
3.
Pour contents of blender into a small saucepan and cook over low hear, stirring constantly, until sauce begins to thicken, about 3-4 minutes. Season to taste.
4.
Pour alfredo sauce over pasta and veggies, stir well, and serve immediately.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free conchiglie (dry) for conchiglie (dry).
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free conchiglie (dry) for conchiglie (dry).
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1417
Protein 45.0 g
Carbohydrates 272 g
Iron 1.77 mg
Fiber 42.6 g
Calcium 7.53 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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