Nutrition Packed Broccoli Basil Pesto (WFPB, Oil-Free)

Add-Ins and Substitutions

You can replace the spinach and arugula with kale, swiss chard, watercress, and beet greens. You can also use all spinach or all arugula and it will be just as delicious and nutritious.

Walnuts can be replaced by almonds, brazil nuts, pumpkin seeds, or hazelnuts.

Storing

Store in an airtight container in the refrigerator for up to 5 days.

Nutrition 411

Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases. Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, and vitamins C and K1. It is high in many plant compounds that have been associated with health benefits, especially sulforaphane and isothiocyanates which may protect against various types of cancer. What’s more, this vegetable may help lower cholesterol and boost eye health (trusted source). Broccoli contains goitrogens, which are compounds that may impair thyroid function if consumed in large enough quantities (Trusted Source). However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldn’t be a concern unless you consume raw broccoli in excessive amounts (Trusted Source).

Arugula is a peppery, distinctive-tasting green that originated in the Mediterranean region. It’s also known as rucola, salad rocket, and Italian cress. This classification includes mostly cruciferous vegetables, such as Brussels sprouts, kale, cauliflower, and broccoli. It is high in fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates, and fat. It is high in several vital nutrients such as calcium, potassium, folate, vitamin C, vitamin K, and vitamin A. Like parsley, it can be chewed to help combat sour breath. So if you have it as a garnish on your plate, go right ahead and eat it too!

Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion. It is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin. People who are prone to kidney stones may want to avoid spinach. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners.

Nutrition Packed Broccoli Basil Pesto (WFPB, Oil Free)

Donna Spencer

This is a light pesto that doesn't scream broccoli or basil.  The two combine nicely to create light undertones of each flavor that truly complement each other.  It is a great way to get in extra veggies without the kids even knowing!

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Dinner, Main Course

Cuisine American, Italian

Servings 4 servings

Calories 75 kcal

Equipment

• High speed Blender

Ingredients

  

1x2x3x

• 1 cup broccoli florets steamed, no stems
• 1 cup fresh basil
• ½ cup arugula
• ½ cup fresh spinach
• ½ cup walnuts
• ¼ cup water
• ¼ tsp garlic granules
• 1 tbsp plus 1 tsp 2 tsp nutritional yeast
• 1 tbsp preserved lemon or 1 tablespoon lemon juice with 1 tablespoon lemon rind and ¼ teaspoon salt
• ½ tsp kosher salt
• Freshly ground peppercorns

Instructions

 

• Rough chop broccoli. Microwave the broccoli for 1 minute, until very tender but still bright.
• In a blender or high-powered food processor, add broccoli, basil, arugula, spinach, walnuts, and water. Pulse until the mixture until roughly is chopped – for 30-45 seconds. Stop and scrape down the sides of the bowl.
• Add nutritional yeast, preserved lemon, salt, and pepper and process until well blended. Stop and scrape down the sides of the bowl. Purée until smooth.
• Transfer to a bowl and serve as a dip, spread or sauce with pasta. If served with pasta, this amount will be plenty for a pound of pasta. Thin out with ¼ to ½ cup of the pasta cooking water before tossing with the pasta.

Nutrition

Calories: 75kcal

Keyword Alfredo, basil, broccoli, Carrot Top Basil Pesto