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Nutrition · From our archive

Creamy Vegan Pesto

CACara Anselmo
· 1 min read

Photo: Nadin Sh

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.

  1. Prebiotic Fiber DiversityMicrobiome fuel richness 7g fiber/serv
  2. Monounsaturated Healthy FatsOleic acid cardiovascular support Heart healthy
  3. Polyphenol Antioxidant IndexCellular defense High polyphenol
  4. 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

  1. 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.
  2. 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.
  3. 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.
  4. Serve topped with additional whole basil leaves, tomato halves, pine nuts, lemon zest, salt and pepper. Serves 4.
Cara Anselmo

Cara Anselmo, MS, RDN, is a nutritionist and certified yoga instructor in New York City. Follow Cara on Twitter.



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