Kale & Green Bean Pesto
with Pumpkin Seeds
A delicious summer vegetable twist to a classic herb recipe ~ this recipe is loved by those who do not love kale or beans, making it a great way to sneak in more veg and turn your veg abundance into a dip, sauce or spread.
A blend of kale, cooked green beans and pumpkin seeds make a vibrant, protein-rich, and nutrient-dense pesto ~ you can add herbs if you like!
- Servesmakes 2 cups
- Cooks in 0
- Prep time 5 mins
- Iron
Iron is a mineral essential for building red blood cells, carrying oxygen to lungs & tissues, cellular energy metabolism, healthy brain & immune functions.
Foods high in Iron;
Spinach, kale, parsley, nettles, seaweed, algae, leafy greens, potato skin
Red meat, poultry, liver, fish, shellfish - sardines,
Eggs, Mushrooms,
Tofu, Black Beans, Chickpeas, Lentils, Beans
Quinoa, Teff, Oats, Buckwheat, Rice, Millet, Barley, Wheat
Seeds pumpkin & squash, pistachios, hemp, flax, almonds, cashews, cacao, dark chocolate,
Dried fruits apricots, raisins, molasses - Nut Free
Recipes are nut-free. Nuts allergies are common and can cause serious inflammation for people with a nut allergy. Nuts include tree nuts and peanuts.
- Vitamins Minerals
- Plant Protein
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
- Anti Inflammatory
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
Ingredients
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Method
Kale & Green Bean Pesto
FOOD PROCESSOR – ADD garlic + pumpkin seeds, blitz 10 sec or until the mix resembles breadcrumbs.
ADD Kale + cooked green beans + ¼ cup olive oil, water, vinegar & salt- process 30 sec – scrape down the sides
PROCESS AGAIN – blend to a semi-smooth texture.
STIR in parmesan or nutritional yeast. TASTE and adjust salt + parmesan | nutritional yeast to taste.
SERVE with Pasta & Green Beans or Tomato, Burrata & Olive Board or Summer Vegetable Pasta Salad or Tomato, Mozzarella & Basil Salad. as a dip or spread, use as a salad dressing for potatoes, atop soups & stews.
Tips + Suggestions
SWAP pumpkin seeds – sunflower seeds, pinenuts; cashews, toasted hazelnuts or walnuts
TEXTURE – Pesto is not a smooth puree unless you like it that way.
DAIRY-FREE | VEGAN – use nutritional yeast instead of parmesan or plant-based cheese to taste.
SPICE it up by adding a pinch of dried chilli flakes if you like.
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