Pesto does not just mean basil. We have a classic low FODMAP Basil Pesto, of course, and a vegan, dairy-free Parsley Pesto, but here we have Low FODMAP Sun-Dried Tomato Pesto for a completely different taste – and color – sensation.
Sun-Dried Tomatoes Are Low FODMAP
Monash University has lab tested many tomato products including all kinds of fresh tomatoes as well as prepared products like ketchup and also sun-dried tomatoes.
According to Monash University, sun-dried tomatoes are low FODMAP in 8 g portions, which is 3 approximately pieces.
Here is what 8 g of sun-dried tomatoes looks like on the scale. (You do have a scale, right? It is invaluable when working with the low FODMAP diet. We like this OXO version).
If you adhere to our serving size recommendations this recipe is low FODMAP diet complaint, even for Elimination.
Buying Sun-Dried Tomatoes
You can buy dry-packed dried tomatoes or oil packed. The dry-packed can truly vary in their dehydration level from almost brittle (very dry), to pliable (less dry). The oil pack are somewhat pliant and as described, packed in oil.
The problem is that all of these will weigh very differently, so creating a low FODMAP recipe is a bit if a crap shoot. The oil-packed will be heavy, but most of that weight is oil. We prefer to try to find very flexible dry-pack tomatoes.
Pine Nuts – There Is A Lot To Know
We have an entire article for you on pine nuts, which are used in this pesto (and others on the site). Please take a look at Explore An Ingredient: Pine Nuts.
In addition to giving you buying and storing information, we go into detail about “pine nut syndrome”, which can be a very annoying situation where certain pine nuts alter your ability to taste. Read the article for more info. PS: We like buying European pine nuts.
The recipe calls for lightly toasting them. You could do this in the oven, or even a toaster oven. Or, you can toast them in a pan, as shown here. Watch carefully and remove from heat as soon as they begin to color.
Get Out The Food Processor
The easiest, and we think best, way to make this pesto is with a food processor. It makes quick work of grinding and pulverizing all of them ingredients into the desirable texture. You could try the blender, but results might not be as consistent.
Of course, traditional basil pesto was made by hand with a mortar and pestle. You could try, but the texture of the sun-dried tomatoes makes this approach difficult.
Dry Ingredients First
Lightly pack your fresh basil leaves to measure.
Then place your dry ingredients in the bowl of the food processor.
Pulse on and off until finely ground.
Add Your Garlic-Infused Oil
Add oil with machine running until a fluid paste is formed. Your Low FODMAP Sun-Dried Pesto is done!
Try it with your favorite pasta – or simply spread on low FODMAP toast!
Low FODMAP Sun-Dried Tomato Pesto
Pesto does not just mean basil. We have a classic low FODMAP Basil Pesto, of course, and a vegan, dairy-free Parsley Pesto, but here we have Low FODMAP Sundried Tomato Pesto for a completely different taste - and color - sensation.
Low FODMAP Serving Size Info: Makes 2 cups (576 g); 8 servings; ¼ cup (72 g) per serving
Ingredients:
- 2 cups (16 g) fresh basil leaves
- 1 cup (100 g) grated Parmesan cheese
- ½ cup (76 g) lightly toasted European pine nuts, cooled
- 1 ¾- ounces (50 g) flexible sun-dried tomatoes
- 1 teaspoon kosher salt or to taste
- 1 cup (240 ml) Garlic-Infused Oil, made with olive oil, or purchased equivalent
Preparation:
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Place basil, cheese, pine nuts, sun-dried tomatoes and 1 teaspoon salt in bowl of food processor fitted with metal blade. Pulse on and off until finely chopped. Turn machine on and slowly drizzle in oil and continue processing until it becomes a smooth paste. Taste and adjust seasoning, if needed. Pesto is ready to use or may be refrigerated in an airtight container for up to 2 weeks. You can also freeze for up to a month.
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It will solidify quite a bit after chilling. If using this pesto with pasta, always reserve some cooking water to help loosen it up.
Notes:
Tips
• When making pasta, reserve some of the starchy cooking water and use it to loosen up the pesto, especially if it has been refrigerated, in which case it will be quite thick and firm. The starch in the pasta water will help create a sauce with great body, that will coat your pasta nicely.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
