Lemon Kale Pesto With Vegan Parmesan

This recipe combines a modified pesto recipe from Cookie and Kate with a vegan parmesan recipe from Minimalist Baker. It covers all aspects of the Mediterranean diet. Whole grains (pasta), legumes (navy beans), herbs (basil), leafy green veggies (kale), garlic, tomatoes, lemon, and olive oil. Since it is served at room temperature, it’s the perfect dinner option for a warm summer day. Plus, it tastes great served cold as leftovers the next day.

Nutrition Highlights:

• When cruciferous vegetables are consumed raw and well-chopped, such as the kale in this recipe, they retain more of their unique and beneficial nutrients, specifically sulphoraphane. Sulphoraphane appears to protect our brain from neurodegenerative diseases, protect our eyes from cataracts, reduce oxidative stress, enhance our liver function, and may lower our cancer risk.
• Hemp seeds are one of my Power Foods for Athletes. They are a great source of healthy fat, protein, vitamin E, magnesium, and zinc.
• Lemon juice is a good source of vitamin C, which boosts the absorption of plant-based iron.
• Garlic is a potent heart-healthy food, capable of thinning our blood, as well as lowering blood pressure and cholesterol.
• Sun-dried tomatoes are packed with potassium—a nutrient that can help lower blood pressure and stroke risk.
• Navy beans, like all legumes, are a great source of fiber, plant-based protein, potassium, calcium, iron, and magnesium. Their consumption is associated with a longer, healthier life.

Lemon Kale Pesto With Vegan Parmesan

 

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Serves: 4

Ingredients

Pesto Pasta:

• 16oz package of whole wheat pasta
• 2-3 garlic cloves
• 1 bunch of kale, de-stemmed and ripped into pieces
• ½ cup of loosely packed fresh basil
• ½ cup hulled hemp seeds
• Juice from two lemons
• ¼ cup of extra virgin olive oil (or sub water if avoiding oil)
• 1 - 15oz can of navy beans, rinsed
• ½ cup of sun-dried tomatoes, chopped
• ½ tsp black pepper
• Red pepper flakes to taste (I use about 1 tbsp)

Vegan Parmesan (optional):

• ½ cup of raw cashews
• 2.5 tbsp nutritional yeast
• ¼ tsp garlic powder

Instructions

1. Cook pasta according to package.
2. (Optional step) While the pasta is cooking, add the cashews, nutritional yeast, and garlic powder to a food processor and pulse until a coarse cornmeal consistency is reached. Pour into a bowl and set aside.
3. In the same food processor, add the garlic, lemon juice, hemp seeds, black pepper, basil, and olive oil and process until well mixed (about 10 seconds). Add the kale and process until it reaches a desired pesto consistency.
4. Add the pesto sauce to a large bowl. Add the sun-dried tomatoes, red pepper flakes, navy beans, and mix well.
5. Briefly drain the cooked pasta and immediately add it to the bowl of pesto. Stir until the pasta is evenly coated.
6. Garnish with the (optional) vegan parmesan and additional red pepper flakes.

Notes

This recipe is best enjoyed after a hot summer day spent at the pool, and while listening to Dean Martin's "That's Amore".

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