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Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast
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Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast

Lunch Dinner/Supper Vegan High Protein High fiber Pasta Dinner High-protein
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Number of portions
2
Cena (Lidl)
$1.54
Cost of one portion
$0.77
Number of ingredients needed for preparation
8
Total calories
1295
Calories per 1 portion
648 kcal
Amount of protein per portion
31g
Amount of fat per portion
14g
Amount of carbohydrates per portion
100g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Whole Grain Pasta

Whole Grain Pasta

#Whole Grain Pasta #Vegan #Vegetarian #Lactose-Free #High-protein
100 Gram (100 Gram) • 345 kcal • $0.20
Wheat Gluten
B: 15.2g
T: 1.3g
W: 68g
345 kcal
Fresh kale

Fresh kale

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
175 Gram (175 Gram) • 106 kcal • $0.30
B: 7.5g
T: 1.6g
W: 15.4g
106 kcal
Onion

Onion

#Onion #Vegan #Vegetarian #Gluten-free #Lactose-Free
75 Gram (75 Gram) • 32 kcal • $0.07
Onion
B: 0.9g
T: 0.1g
W: 7g
32 kcal
Garlic

Garlic

#Chickpea #Vegan #Vegetarian #Gluten-free #Lactose-Free
7.5 Gram (7.5 Gram) • 12 kcal • $0.02
Garlic
B: 0.5g
T: 0.1g
W: 2.5g
12 kcal
Nutritional yeast flakes

Nutritional yeast flakes

#Vegan #Vegetarian #Gluten-free #Lactose-Free #High-protein
15 Gram (15 Gram) • 54 kcal • $0.03
Yeast
B: 6.8g
T: 0.6g
W: 5.4g
54 kcal
Olive Oil

Olive Oil

#Olive Oil #Vegan #Vegetarian #Gluten-free #Lactose-Free
10 Gram (10 Gram) • 90 kcal • $0.12
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Lemon Juice

Lemon Juice

#Juice #Vegan #Vegetarian #Gluten-free #Lactose-Free
15 Gram (15 Gram) • 7 kcal • $0.03
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0.1g
T: 0.1g
W: 1.5g
7 kcal
Fresh dill

Fresh dill

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
5 Gram (5 Gram) • 3 kcal • $0.01
B: 0.2g
T: 0.1g
W: 0.4g
3 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,70 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,70 €
100 kcal 0,11 €
20 g protein 0,45 €
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Aldi Cheapest
0,70 € 0,70 € 1,40 € 2,80 €
Lidl +1%
0,71 € 0,71 € 1,42 € 2,84 €
Tesco +10%
0,77 € 0,77 € 1,54 € 3,08 €
Carrefour +13%
0,79 € 0,79 € 1,58 € 3,16 €
SPAR +17%
0,82 € 0,82 € 1,64 € 3,28 €

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Recipe Summary & Culinary Insights

Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast is a nutrient-dense dish formulated for optimal macronutrient balance and glycemic stability. Each serving (out of 2) delivers 619.8 kcal of energy, 30.4 g protein, 14.4 g fat, 95.7 g net carbohydrates, and 19 g dietary fiber (glycemic index GI 36.1, glycemic load GL 69.1).

Key culinary ingredients include: Whole Grain Pasta, Fresh kale, Onion, Garlic, Nutritional yeast flakes, Olive Oil, Lemon Juice, Fresh dill. This combination of bioavailable protein, dietary fiber, micronutrients, and antioxidants supports metabolic health, sustained satiety, and cellular recovery. Total preparation time is 25 minutes.

Recipe preparation steps

1
Wash the fresh kale thoroughly, strip the leaves from the tough stems, and blanch with boiling water in a colander for 1–2 minutes, then immediately rinse under cold water to lock in the vibrant green color.
2
Place the blanched kale, peeled and chopped onion, garlic, olive oil, freshly squeezed lemon juice, half of the fresh dill, and 2 tablespoons of water in a food processor or blender, and puree into a velvety sauce.
3
Cook the whole-grain pasta al dente in lightly salted boiling water according to package directions, reserving 3–4 tablespoons of hot pasta cooking water before draining.
4
In the pot, toss the hot drained pasta with the green kale sauce, nutritional yeast flakes, and reserved pasta water, stirring vigorously for a minute until the sauce coats the pasta in a creamy emulsion.
5
Divide the finished pasta between two deep plates, sprinkle with the remaining freshly chopped dill and cracked black pepper, and serve immediately.
Serve immediately after preparation or pack into a meal-prep container for a nourishing meal on the go.
Contains allergens 18
Wheat Gluten Onion Garlic Olive Citrus fruits Salicylates Vitamin C (Ascorbic acid) Yeast Wheat Gluten Onion Garlic Yeast Olive Citrus fruits Salicylates Vitamin C (Ascorbic acid)

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
648 kcal
Protein
31.2g
Fat
13.7g
Carbs
100g
Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast
Bio-Analysis Recipe

Whole Wheat Pasta with Velvety Kale Pesto and Nutritional Yeast

648 kcal B: 31.2g T: 13.7g W: 100g
Glycemic Load
IG 65 ŁG 130
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 102 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 39 µU/mL 69 µU/mL 74 µU/mL 59 µU/mL 37 µU/mL 21 µU/mL 12 µU/mL 6 µU/mL 86 mg/dL 123 mg/dL 158 mg/dL 152 mg/dL 135 mg/dL 113 mg/dL 97 mg/dL 92 mg/dL 86 mg/dL 158 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 53.4) may trigger a pronounced glucose peak (~158 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
53.4 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
158
mg/dL
P+F+Fiber buffer
0.72
🛡️ Glycemic buffering in this meal
Protein (31.2 g), fat (13.7 g), and dietary fiber (17.8 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 82.2 g
Simple sugars: 6.8 g Slowing fiber: 17.8 g
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