Kale pesto
Kale pesto
Homemade kale pesto
Quick info
- Recipe difficulty - easy
- Preparation time - 15 mins
- Cooking time - None
- Serves - 2
- Dietary - Vegetarian
- Allergens - Milk
Enjoy
Looking for easy ways to boost your intake of veg and beneficial nutrients? Basil is probably the most usual base for making pesto, but using Kale instead is a great tasting alternative. Kale is high in Vitamins A and C and is a good source of fibre.
When food shopping this weekend, why not give your immune system a natural boost, by picking up a bag of kale while you're in the veg aisle.
Ingredients
- 100g kale
- 50g pine nuts
- 50g Parmesan cheese, grated
- 2 garlic cloves
- 150ml of olive oil
- juice of 1 lemon
Utensils
- Chopping board
- Grater
- Kitchen scales
- Knife
- Non-stick frying pan
- Spoon or set of tongs
- Stick blender or food processor
Method
Step 1
Wash the kale and roughly chop
Step 2
Heat the pine nuts in a small frying pan without oil until golden
Step 3
Place in a food processor with the kale, garlic, Parmesan, oil and lemon juice and blitz to a paste.
Step 4
Season with a little salt and pepper.
Nutrition per serving portion (serves 2)
Each portion provides on average
Energy 4058kj 970kcal 48.5%
Fat 100.0g 143%
Saturates 16.8g 84%
Carbohydrates 2.55g 3%
Sugars 2.05g 2%
Salt 0.47g 8%
Protein 14.5g Med
Fibre 2.7g Med
Food Value
Calcium
Phosphorus
Potassium
Sodium
Magnesium
Iron
Zinc
Copper
Manganese
Selenium
Vitamin a
Vitamin c
Vitamin e
Vitamin k
Thiamine
Riboflavin
Pantothenic acid
B6
Folate
Dark green veg
Dark green leafy veg is one of the best sources of many important vitamins and minerals and during the winter months when our immune systems could do with a boost, Kale especially, is at its best.
Versatile veg
It can be used straight away mixed into cooked pasta, or once cooled can be kept in a sealed jar, covered with oil and will keep for a few months in the fridge.
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