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
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:
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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.
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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.
Notes:
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.
