By MCFM Nutrition Interns
- 1 cup raw broccoli (1 large floret)
- 1 cup fresh basil
- 4 cloves garlic
- ½ cup walnuts
- ½ cup olive oil
- ½ lemon squeezed (or about 1 Tb)
- Salt and pepper to taste
- 1-2 tablespoons water for desired consistency
Chop 1 floret of broccoli into small pieces to be blended. Approximately 1 heaping cup. Use the tops first, saving the hearty bottom-portion to chop for another recipe (works well in stir fry, salads or soup).
Add broccoli, along with the rest of the ingredients to a food processor. Blend all until the chunks of broccoli are fully blended and the pesto is of desired consistency. Add a few tablespoons of water to reach a more fluid consistency.
Remove blade from processor and scrape the sides well into a serving bowl. Serve immediately or chilled.
–Broccoli is an excellent source of vitamin C, an important nutrient for immunity. It also helps with the absorption of plant-based iron. When broccoli is combined with nuts, seeds, or whole grains, it can assist in the absorption of iron from these foods! Broccoli also is a good source of insoluble fiber to ensure a healthy gut, and provides both calcium and vitamin K, an important 1-2 punch for bone health!
–Consider using this yummy pesto to make a cold pasta salad this summer for an easy and nutritionally dense meal. For additional protein, try adding chicken, sautéed tofu, or chickpeas. Also works great as a dip for fresh cut veggies!
Nutrition Facts: Serving Size 2 Tablespoons (31g), Calories 120 (Calories from fat 110), Total Fat 12g (Saturated Fat 1.5g, Trans Fat 0g), Cholesterol 0mg, Sodium 15mg, Total Carbohydrate 1g, Dietary Fiber 1g, Sugars 0g, Protein 2g, Vitamin A 30%, Vitamin C 15%, Calcium 2%, Iron 2%
Nutrition Facts provided by Allina Health.
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