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!

  • Prep 5 mins
  • Cook Time 0
  • Difficulty Low
  • Servingmakes 2 cups
  • 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.

  • 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

Ingredients

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  • ½ cup pumpkin seeds
  • 2 garlic cloves - peeled
  • 4 cups kale leaves - chopped
  • 20 green beans - cooked
  • ¼ cup extra virgin olive oil
  • ¼ cup water
  • 2 tsp - 1 tbsp vinegar - sherry | white balsamic
  • 1 tsp sea salt
  • ¼ - ⅓ cup grated parmesan
  • OR
  • 2 - 3 tbsp nutritional yeast - optional

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.