Potato & Green Beans with Basil Pesto

A simple mineral-rich and nutrient-dense dish.   Serve as is, with a salad, over a bed of greens or as a side dish.

 

Potatoes are not “bad” food, unlike the crazy “diet” world would lead us to believe!  Potatoes are a plant, a simple 100% whole natural food and far better for us, more affordable and sustainable than anything that comes out of a packet.  Potatoes are nutrient-dense with fibre and minerals and have resistant starch, which helps feed our healthy gut bacteria and helps us feel satisfied between meals.

 

I always use parsley in my pesto, a handful of spinach, kale, or arugula to help “bring the nutrient-density + vibrant green”

– you know parsley is a superfood, right?!

  • Prep 5mins
  • Cook Time 10-15 mins
  • Difficulty Low
  • Serving2-4
  • 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

  • Gut Health
  • Resistant Starch

Ingredients

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  • 4 potatoes
  • 2 handfuls | 3 cups green beans
  • 1 tsp salt

Pesto

  • ¼ cup nuts | seeds* - optional
  • 2 garlic cloves - peeled
  • 3 cups basil leaves
  • ½ cup herbs - parsley + chives
  • 1 cup spinach | kale | rocket
  • ¼ cup extra virgin olive oil
  • ½-1 tsp sea salt
  • 20 grinds | ½ tsp black pepper

Method

Potato & Green Beans with Basil Pesto

 

Potatoes & Green Beans

WASH VEG. Cut potatoes – dice evenly.   ADD to a medium pot, cover with cold water + salt.  Bring to a boil – cook 10mins.

 

CHECK potatoes with a fork.  When they are almost done, ADD top-trimmed green beans – boil 2-3 mins.  TASTE to see if it cooked to your liking.  RESERVE ½ cup water.  DRAIN into a colander.

 

RETURN pot to the stove, add pesto + 2 tbsp reserved water – stir well.  ADD cooked potatoes + beans.  STIR gently to coat with pesto, adding a splash more water to make the pesto a little thinner if need be.

 

SERVE as is, with a salad, over a bed of greens or as a side dish.

 

 

Pesto

FOOD PROCESSOR – ADD garlic + nuts | seeds, blitz 10 sec or until the mix resembles breadcrumb.

ADD Basil, Spinach + Herbs + ¼ cup olive oil, S&P – process 30 sec – scrape down the sides.

PROCESS AGAIN – add a dash more oil to achieve a rough blended texture.

STIR in parmesan or nutritional yeast if using.  TASTE season and adjust.

Tips + Suggestions

*SEEDS & NUTS use sunflower seeds, pumpkin seeds, hemp seeds. Nuts traditionally are pinenuts; cashews or walnuts work well too.

 

ADD ⅓ cup grated parmesan.

 

DAIRY-FREE – ADD 2 tbsp nutritional yeast.

 

SPICE it up by adding a pinch of dried chilli flakes if you like.

 

LOW FODMAP use 1 tbsp sunflower seeds; 2 teaspoons sunflower seeds per serving.