Stephanie Cowan Nutrition

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Dr. Stephanie Cowan I Dietitian I Nutritionist I Researcher I Mornington Peninsula

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Lemony Kale Pesto & Pulse Pasta

Posted on 11 August, 2019 at 2:35


This recipe is gluten free and a delicious high fibre dinner for coeliac ⁣⁣⁣patients. ⁣⁣⁣


Gluten-free products are typically much lower in fibre than wholegrain alternatives. In fact, when it comes to pasta: ⁣⁣typical gluten free pasta blend = 2g fibre per cup (cooked); white wheat pasta = 3g fibre; wholemeal wheat pasta = 9g fibre.⁣


This is why I always recommend experimenting with naturally gluten free grains rich in fibre such as buckwheat pasta (9g fibre per cup) or pasta made from legumes and lentils (12g fibre per cup).


Lemony Kale Pesto & Pulse Pasta | serves 4⁣⁣⁣

⁣⁣⁣

INGREDIENTS ⁣⁣⁣

1 Large bunch Tuscan kale⁣⁣⁣

3 Garlic clove⁣⁣⁣

1/4 Cup Pine nuts toasted (I use which ever nut I have available - cashews work really well)⁣⁣⁣

2/3 Cup Extra Virgin Olive Oil⁣⁣⁣

3/4 Cup Pecorino Toscano (substitute with any Parmesan cheese) coarsely grated⁣⁣⁣

1 Tbsp Lemon zest finely grated (from 1 lemon)⁣⁣⁣

1 Piece Small red chilli finely chopped⁣⁣⁣

Sea salt and freshly ground pepper to taste⁣⁣⁣

250g packet San Remo pulse pasta ⁣⁣⁣

⁣⁣⁣

DIRECTIONS ⁣⁣⁣

Bring 1 large pots of generously salted water to a boil. Fill a large bowl with cold water. Add the kale to the pot and cook for 1 minute, until bright green and just tender. Drain and immediately transfer to the cold water. When cool, drain again. Transfer the kale to a work surface with some water clinging to the leaves and chop.⁣⁣⁣


Transfer the kale to a blender. Add the garlic and pine nuts and pulse until coarsely chopped. Add the oil and process until smooth. Transfer the pesto to a large bowl and stir in the 1/2 cup of Pecorino and the lemon zest. Season to taste with the red pepper, salt and black pepper.⁣⁣⁣


Once pasta is cooked and drained return it to the pot. Add the pesto and cook over moderate heat, stirring constantly, for 2 minutes, add some previously reserved pasta water (salted prior to cooking) if it seems dry.⁣


This post is not endorsed by San Remo - I’m just really impressed with their product (visit https://sanremo.com.au/ranges/pulse-pasta/?gclid=EAIaIQobChMIw5mFwJr64wIVjIRwCh0hTwCPEAAYASAAEgKvJ_D_BwE for more details).

Categories: Gluten free recipes, Vegetarian recipes

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