Meatless Monday – Kale Pesto Pasta

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Kale Pesto? Sounds too healthy doesn’t it? Wait, don’t run away screaming. I know the Kale ‘fad’ has been around for a while but bear with me.   Pesto made with a dark leafy green like kale is surprisingly delicious and so easy.  This is a NO COOK sauce that can be thrown together in about five minutes (while the pasta is cooking) and dinner is on the table easily in less than 20 minutes (including the time it takes for the water to boil).   I also used non-traditional pistachios, which are a MUFA (Mono Unsaturated Fatty Acid) aka ‘good fat’ for a richer flavor.  I actually think I liked this pesto better than the traditional version – And the extra vitamins and minerals are an added bonus. This could be the way you get YOUR picky eaters to eat their greens…

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So we all know that Kale is King, since we are told ad nauseum, but why?  Kale is very high in nutrients and very low in calories, making it one of the most nutrient dense foods on the planet.  A single cup of raw kale contains 3 grams of protein and an alphabet list of vitamins and hard to get minerals:

  • Vitamin A: 206% of the RDA (from beta-carotene).
  • PistachiosVitamin K: 684% of the RDA.
  • Vitamin C: 134% of the RDA.
  • Vitamin B6: 9% of the RDA.
  • Manganese: 26% of the RDA.
  • Calcium: 9% of the RDA.
  • Copper: 10% of the RDA.
  • Potassium: 9% of the RDA.
  • Magnesium: 6% of the RDA.
  • Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

You get all of this and more for the low price of 33 calories and very little fat.  That, my friends, is why kale is deserving of the crown.  Furthermore, kale is actually pretty versatile.  It can be sliced into ribbons and eaten raw in salads, sauteed or added to pasta, soups and stews.  Or you can make this delicious Kale Pesto which is a sneaky smart way to get kale onto the dinner table.  BTW, Pistachios are no slouch either, adding protein, beneficial antioxidants, vitamins B and E, and a whole slew of minerals, including iron.

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I used baby kale from my garden but any dark leafy green would work well too, like spinach, mustard or collard greens.  Arugula would  made a nice, zesty pesto.  Since its uncooked, this sauce works best with young leafy greens. if you want to give it a try with larger, more mature leaves , I would recommend removing the stems and larger ribs and blanching them in boiling water for 45 seconds, then running them under cold water. Squeeze the water out with paper towels before processing to avoid a too watery sauce.

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I hate eating empty carbs so try to use whole grain pasta whenever possible.  Whole grain pastas have come a long way in the past few years, in response to demand for high quality healthful ingredients.  I like Tru Roots Ancient Grain Penne Pasta which is organic and gluten free, made with brown rice, quinoa, amaranth and corn.  It has a great texture (not gluey like so many others) and tastes like regular pasta.  It’s also available at Costco so I buy it in volume.

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TIPS: To further boost flavor and nutrition, try topping your pesto pasta with roasted butternut or summer squash which adds a creamy sweetness.  Just peel and cube squash, drizzle with olive oil, sprinkle with salt and pepper and roast at 450 degrees for about a half hour.  Let cool slightly and toss with pasta.  Yum!

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KALE PESTO PASTA

PASTA

3/4 lb penne, gemelli or fusilli pasta (preferably whole grain)
1 Tbsn olive oil
1 tsp salt
1 cup cooking water (reserve before draining)

PESTO

1 large bunch kale (about 3 cups roughly chopped leaves)
3 cloves garlic, peeled
1/2 cup pistachios (walnuts, cashews or pine nuts), toasted
1 cup olive oil
1 tsp lemon zest
1 tsp salt
1 cup grated parmesan

TOPPINGS (Optional)

Fresh basil, chopped or julienned
shredded or flaked parmesan
lemon zest

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  • Roughly chop the kale and place it in a food processor with the pistachios and garlic. Pulse until coarsely chopped.

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  • With the motor running, drizzle in the olive oil to form a smooth sauce.

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  • Add the salt, lemon zest and parmesan and pulse to combine.

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  • Pour the pesto into a large bowl and set aside.

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  • Bring a large pot of salted water to a boil. Cook the pasta for 8-10 minutes or until al dente. Scoop out a cup of pasta water and set aside. Drain the pasta.  Add the hot pasta to the bowl with pesto and  toss well to evenly coat.  Add some of the reserved cooking water if necessary.

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  •  Serve with fresh basil and more lemon zest and parmesan, if desired.  To make ahead or store, put in a container, cover the surface with a little more olive oil and keep in the refrigerator for a week, or freeze for up to a month.

 

Kale Pesto Pasta

  • Servings: 4-6
  • Difficulty: easy
  • Print

20150810_203337 

PASTA

3/4 lb penne, gemelli or fusilli pasta (preferably whole grain)
1 Tbsn olive oil
1 tsp salt
1 cup cooking water (reserve before draining)

PESTO

1 large bunch kale (about3 cups roughly chopped leaves)
3 cloves garlic, peeled
1/2 cup pistachios (walnut or pine nuts), toasted
1 cup olive oil
1 tsp lemon zest
1 tsp salt
1 cup grated parmesan

TOPPINGS (Optional)

Fresh basil, chopped or julienned
shredded or flaked parmesan
lemon zest

 

  • Roughly chop the kale and place it in a food processor with the pistachios and garlic. Pulse until coarsely chopped.
  • With the motor running, drizzle in the olive oil to form a smooth sauce.
  • Add the salt, lemon zest and parmesan and pulse to combine.
  • Pour the pesto into a large bowl and set aside.
  • Bring a large pot of salted water to a boil. Cook the pasta for 8-10 minutes or until al dente. Scoop out a cup of pasta water and set aside. Drain the pasta.  Add the hot pasta to the bowl with pesto and  toss well to evenly coat. Add some of the reserved cooking water if necessary.
  • Serve with fresh basil and more lemon zest and parmesan, if desired.
  • To make ahead or store, put in a container, cover the surface with a little more olive oil and keep in the refrigerator for a week, or freeze for up to a month.

Meatless Monday – Garlicky Kale Pasta with Lemon and Parmesan

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CAN WE GET A KALE YEAH!!!  I spotted that slogan on a billboard for Naked Juice in Boston and knew I was going to be making kale  soon.  Kale, also known as the ‘Queen of Greens’  is the culinary darling of the moment although I have not personally gone kale crazy. I like kale all right but I just like other leafy greens better.  That said, I really like this garlicky, lemon, kale pasta dish that I adapted from ivillage.com .  It’s very simple, only six ingredients, allowing each flavor to shine, and can be made using only one pot.  I normally don’t like boiling vegetables since nutrients are lost in the water, but in this case, the pasta is cooked in the salty kale cooking water and the resulting pasta is way more flavorful than when just cooked in plain water.  The pasta definitely absorbed some of the kale flavor, and hopefully some of the nutrients as well.

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Want to hear more about kale?  Did you know it is closer to the cabbage and broccoli families than chard or other leafy greens? It’s kind of like a wild cabbage whose leaves don’t form a head-a bit of a free spirit.  Kale is a great source of fiber and an excellent source of antioxidant vitamins A, C, and K , as well as many important phytonutrients. In selecting kale, smaller leaves are usually more tender and less bitter than larger leaves but you may need to use more as the yield will also be smaller.  The center rib is edible but very fibrous, so unless the kale is going into a soup where it gets cooked for a while, the rib is usually removed and discarded. The photo below shows curly, dino (lacinato) and purple kale.  Click HERE for more info on the different types of kale.

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TIP:  I used curly kale but dino kale, or any other type will work just fine.  Curly kale is a bit more bitter and fibrous and may need to cook longer than other types. There is a perfect point in cooking kale where it is tender and the natural sweetness comes out.  Cooked too long, kale can get bitter again and it loses it’s beautiful bright green or purple color.  Spinach may be substituted for non-kale lovers.  Just use twice as much spinach since it shrinks so much during cooking. If you want to add some protein or make this a heartier dish, stir in  a cup of cooked white beans.  Since I was cooking this dish for myself, I reduced the ratio of pasta to kale because I like extra veggies.

Pasta with Garlicky Kale, Lemon and Parmesan

  • Servings: 4
  • Difficulty: easy
  • Print

1 pound kale (or more if you like heavy veggies)
3/4 – 1 pound spaghetti
3/4 cup extra-virgin olive oil
5-6 cloves garlic, finely chopped
2 tablespoons fresh lemon juice
2 tablespoons grated lemon zest
3 ounces Parmesan cheese (try vegan Vio Life Parm or Whole Foods 365 Shredded vegan parm)
salt and pepper to taste

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  • Remove the tough core and stem from the kale and slice into ribbons.

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  • Rinse well.

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  • Wash and dry lemon (drying with a cloth or papertowel removes any residual debris).  Zest the lemon before cutting in half to juice.

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  • Bring a large pot of salted water to a boil over high heat. Add the kale and cook for about 5 minutes, stirring occasionally, or until tender. Using a mesh spoon or sieve, scoop the kale out of the water and transfer to a bowl or platter. Return the water to a boil. Add the spaghetti and cook, stirring often to ensure it doesn’t stick together, for about 8 minutes, or until tender but still firm to the bite. Scoop out and reserve 1/2 cup of the pasta cooking water. Drain the spaghetti.

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  • Heat a large heavy skillet over medium heat. Add 1/2 cup of the olive oil and the garlic and cook for about a minute, or just until fragrant. Stir in the kale, add the lemon zest, and season with salt and pepper.

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  • Add the spaghetti and the remaining 1/4 cup olive oil and toss to coat. Stir in the lemon juice, followed by half of the Parmesan cheese. Season to taste with salt and pepper. Stir in enough of the reserved cooking water to moisten the pasta as necessary.

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  • Divide the pasta among four pasta bowls, top with the remaining Parmesan cheese, and serve.


3 Kale Photo Credit:  PopSugar