Kale pesto
Kale, a leafy green vegetable reminiscent of kale, is a true superfood packed with essential nutrients. Its vibrant flavor and incredible health benefits make it an ideal substitute for basil in traditional Italian pesto sauce.
With its robust texture and earthy undertones, kale adds a unique twist to this popular sauce. Upgrade your dishes by incorporating these nutrient-rich leafy greens into your pesto recipes.
Whether you spread it on toast, mix it with pasta or use it as a spicy dip, kale pesto brings a refreshing change to Italian cuisine while providing a hearty dose of vitamins and minerals.
Discover the versatile and delicious world of kale pesto and embark on a delicious culinary journey that combines the goodness of kale with the essence of Italian flavors.
Ingredients
- 85g pine nuts, roasted
- 85g Parmesan (or vegetarian alternative), coarsely grated, plus some Parmesan for serving (optional)
- 3 cloves of garlic
- 75ml extra virgin olive oil, plus a little extra for serving
- 75 ml olive oil
- 85g kale
- Juice 1 lemon
- Spaghetti or linguine to serve
Preparation steps
- Place pine nuts, parmesan, garlic, oils, kale and lemon juice in a food processor and blend to form a paste.
- Season to taste.
- To serve, stir into the hot pasta and top with additional Parmesan and olive oil if desired.
- To store, place in a container or jar and cover the surface with a little more olive oil.
- Store in the refrigerator for a week or freeze for up to a month.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 195 | 20g | 4g | 1g | 0g | 0g | 4g | 0.1g |
Equipment and tools
- Food processor or blender
- Toaster or oven for roasting pine nuts
- Grater for Parmesan
- Garlic press or knife for crushing garlic cloves
- Lemon squeezer or juicer
Allergen information
This recipe contains pine nuts and parmesan, which some people may be allergic to. Please make sure you are not allergic to these ingredients before consuming.
Storage and leftovers
Leftover kale pesto can be stored in an airtight container in the refrigerator for up to 5 days. To prevent discoloration, it is best to cover the pesto with a thin layer of olive oil. Serve leftovers over spaghetti or linguine for a quick and delicious meal.
Health Benefits of Kale Pesto
Kale pesto is a delicious and nutritious alternative to traditional pesto sauces. Made with fresh kale leaves and a combination of healthy ingredients, this bright green sauce offers numerous health benefits. Here are some of the top reasons why you should incorporate kale pesto into your diet:
1. Nutrient powerhouse
Kale, the main ingredient in this pesto, is often referred to as a superfood due to its exceptional nutritional profile. It is rich in essential vitamins and minerals including vitamins A, C and K, calcium, potassium and iron. By consuming kale pesto, you get a concentrated dose of these beneficial nutrients, supporting overall health and well-being.
2. Rich in antioxidants
Kale is packed with antioxidants that protect the body from damage caused by harmful free radicals. The antioxidants found in kale pesto, such as beta-carotene and vitamin C, may help reduce the risk of chronic diseases such as heart disease and certain cancers. Incorporating kale pesto into your meals can contribute to a strong immune system and improved cellular health.
3. Heart-healthy fats
Kale pesto is made from extra virgin olive oil and olive oil, both of which are excellent sources of heart-healthy monounsaturated fats. These fats are associated with a reduced risk of heart disease and improved cholesterol levels. Using kale pesto as a sauce for pasta or as a spread allows you to enjoy these beneficial fats and promote cardiovascular health.
4. Digestive support
The garlic cloves in the kale pesto not only provide a delicious taste, but also have a positive effect on digestion. Garlic has been used for centuries for its potential to support gut health. It has antibacterial properties and can help fight harmful bacteria in the digestive system. Incorporating kale pesto into your meals can aid digestion and promote a healthy intestinal environment.
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