
Written in 2015, 11 years ago. Food science changes, so check newer advice before you change your routine.
Whole-Food Nutrition
Plant-Forward Mediterranean Nutrition Profile
How colorful vegetables, legumes and extra virgin olive oil provide daily cellular defense.
- Prebiotic Fiber DiversityMicrobiome fuel richness 7g fiber/serv
- Monounsaturated Healthy FatsOleic acid cardiovascular support Heart healthy
- Polyphenol Antioxidant IndexCellular defense High polyphenol
- Blood Sugar SmoothingSustained satiety curve 4+ hours full
Source: Harvard T.H. Chan School of Public Health & New England Journal of Medicine.
I began experimenting with this recipe while making dinner for a new friend who doesn't like cheese (I know, I know!). I figured upon serving it I'd just sneak a little grated Pecorino onto my own plate. What I found was it needed no cheese at all due to the robust flavors of the basil, lemon and garlic, and the creaminess of the avocado. It's 100-percent vegan, even if you aren't.
As always, adapt as you like so it suits your own palate.
Vegan Pesto
Recipe by Cara Anselmo, MS, RDN
Ingredients
- 12 ounces dry spaghetti
- 1 Hass avocado, peeled and pitted
- 2 tablespoons plus 2 teaspoons olive oil, divided
- Juice from 1 lemon
- ½ cup walnuts
- 1 cup fresh basil leaves, plus several additional leaves for serving
- 1 clove garlic (optional)
- 1 cup chopped kale
- 1 cup cherry tomatoes, halved
- ¼ cup toasted pine nuts
- ¼ teaspoon lemon zest
- Salt and black pepper, to taste
Directions
- Bring to boil 4 cups of water, lightly salted, in a large saucepan. Add spaghetti and set timer to cook to the time specified on the box.
- Place peeled avocado, 2 tablespoons olive oil, lemon juice, walnuts, 1 cup basil and garlic (if using) in the bowl of a food processor and puree until combined.
- Immediately before draining pasta, add chopped kale to water to blanch. Drain pasta and kale and toss with remaining 2 teaspoons olive oil. Return to saucepan and toss pesto sauce with pasta and kale until spaghetti strands are evenly coated with sauce.
- Serve topped with additional whole basil leaves, tomato halves, pine nuts, lemon zest, salt and pepper. Serves 4.
Cara Anselmo, MS, RDN, is a nutritionist and certified yoga instructor in New York City. Follow Cara on Twitter.
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