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horizontal image of vegan low FODMAP kale pesto in a brown bowl, held by woman's manicured hand over stove surface

Vegan Low FODMAP Kale Pesto

Our Low FODMAP Kale Pesto happens to be vegan – taking advantage of “cheesy” nutritional yeast. The body of the pesto if made up of the expected basil but with hearty kale and flat-leaf parsley as well, which lends balance to the other two bold greens. I do like my pesto with pine nuts, which this uses, but I do provide options for other nuts and seeds.

Low FODMAP Serving Size Info: Makes about 1 cup (8-ounces/225 g); 8 servings; 2 tablespoons per serving

Course: Basic, Condiment
Cuisine: American
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Makes: 8 Servings
Calories: 105 kcal
Author: Dédé Wilson

Ingredients:

  • 2- ounces (55 g) trimmed curly or Lacinato kale leaves; about 2 ½ cups chopped and lightly packed
  • 1/2- ounce (40 g) basil leaves; about 1 cup lightly packed
  • 1/2- ounce (40 g) flat-leaf parsley leaves; about 1 cup lightly packed
  • ¼ cup (36 g) nutritional yeast, such as Bragg’s
  • 3 tablespoons lightly toasted pine nuts, see Tips
  • 2 tablespoons freshly squeezed lemon juice
  • 2 teaspoons FreeFod Garlic Replacer
  • ½ teaspoon kosher salt
  • ¼ cup (60 ml) extra-virgin olive oil

Preparation:

  1. Combine the kale, basil, parsley, nutritional yeast, pine nuts, lemon juice, FreeFod Garlic Replacer and salt in a food processor fitted with a metal blade. Pulse on and off until the greens are very finely minced. Turn machine on and add olive oil with machine running and process until a smooth paste forms, scraping down the bowl one or twice as needed.
  2. Pesto is ready to use or may be refrigerated in an airtight container for about 1 week or frozen for 1 month. We like to dollop it into ice cube trays, freeze, then pop the cubes out into zip top bags for longer storage.

Tips

  • While we use pesto in a variety of ways, pasta is one of our favorites. Always save pasta cooking water, which will be starchy, to add to the pesto. It will loosen it up a bit and help create a fluid sauce that clings to your noodles.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Kale: Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).
  • Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in 1/2 cup (125 g) amounts.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.

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 Facts
Vegan Low FODMAP Kale Pesto
Amount Per Serving
Calories 105 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Sodium 146mg6%
Potassium 10mg0%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 1g1%
Protein 3g6%
Vitamin A 149IU3%
Vitamin C 2mg2%
Calcium 2mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.