So the other day I had to teach in a nut-free school. The theme was creepy crawlies, and so I thought, let’s make zucchini noodles to look like worms! I thought I could whip up a nut-free pesto to top it off, like the worms were in grass. The kids loved it!! I sautéed the zoodles (zucchini noodles) in a little water to soften them for the kiddos, but my husband and I loved them raw massaged with this pesto. It literally whipped up in 5 minutes, and if raw, no cooking! To quote one of the kids, “Mom, it was so good, I just wanted to smash my face into it!”. Pretty awesome from a 4 year old, right?!
Most pestos are made traditionally with pine nuts and olive oil. I cut out both for this pesto! You won’t miss anything. The creaminess of the white beans, mixed with the freshness of the basil is perfect! The fresh lemon perks it up even further. This pesto is cholesterol and saturated fat free (has virtually no fat), and is packed with plant-based protein. Like all pesto, it can be frozen. I highly recommend this! Do it right away. Once the basil has been pureed, it will oxidize quickly, and turn a darker, almost brownish color. As this happens, the benefits of it do lessen. By freezing it or using it right away, you maximize its nutritional benefits and can enjoy the freshness of basil year round! If you have a lot of basil, you can blend it with a little water, and freeze it that way too. It’ll make a perfect addition to soups, sauces, and stews during that season that is always around the corner (its name shall not be mentioned).
Basil has awesome health benefits! It’s highly antimicrobial, making it great for those with bacterial infections. It’s also a powerful anti-inflammatory. It has been shown to protect endothelial cells, the cells lining blood vessels. Basil is also a good source of magnesium, which promotes cardiovascular health by prompting muscles and blood vessels to relax, thus improving blood flow and lessening the risk of irregular heart rhythms or a spasming of the heart muscle or a blood vessel. In addition to the health benefits and nutrients described above, basil is also an excellent source of vitamin K and manganese, a very good source of copper and vitamin C, and a good source of calcium, iron, folate and omega-3 fatty acids. For more information on basil, click here.
Zucchini is the gift that keeps on giving. It feeds us all year, as I have to shred it, or loose it, because, really, who can deal with this much cooking in the summer?! Zucchini is packed with anti-inflammatory nutrients. Zucchini is VERY low glycemic, and packed with water, making it a great hydrating food! Make sure you grow or buy organic, and leave the skin on! The skins contain additional antioxidants, but also easily absorb chemicals, since it’s a soft skin. Its seeds also are great, and a good source of omega-3 fatty acids, so don’t discard! For more on the health benefits of zucchini, click here. If you desire to use up some of that zucchini sitting on your counter, your fridge, or shoved into a cabinet (we have run out of room!!!!!), get a spiralizer!!!! I love this thing! The one I use is the Paderno Spiralizer (link goes to Amazon). It works like a breeze, and even the 3 and 4 year olds I taught could use it! I love the zoodles raw, but you can lightly sauté them. DON’T cook for long! They release a ton of water and can get soggy. Here’s my video on how to make zoodles:
Makes about 2 cups
Ingredients:
- 3 1/2 cups (or 2 cans of cannellini beans, if using, be sure to rinse and drain with 1/2 cup of cooking liquid reserved)
- 3 cups packed basil
- 1 tsp fresh lemon zest (from 1 organic lemon)-be sure to not get the white pith when you grate, it’s bitter
- 2 tbsp fresh lemon juice (or more to taste)
- 1 tbsp fresh garlic, or 3-4 cloves
- 1/2 tsp salt
- 1 tbsp nutritional yeast
- pepper to taste, and additional salt if desired
- Serving suggestions: serve on top of traditional noodles, or zoodles (zucchini pasta) along with fresh minced basil, scallions, and chopped pistachios.
Instructions:
- Place ingredients, except reserved cooking liquid, in a good blender, like a Vitamix, in order given
- With blender running, add reserved cooking liquid or water to thin to desired consistency.
- If freezing, place pesto into ice cube trays, cover with saran or foil and place into freezer. Remove once frozen (about 1 day) and place into freezer bags for long-term storage. Will last 6-12 months in freezer
- If using on zoodles: Take a zucchini, and spiralize it. Per 2 cups of zoodles, add about 2-3 tbsp of pesto. Massage pesto into zoodles and serve cold. Alternative, sauté zoodles in a few tbsp of water and add pesto to warm zoodles to coat. Season with additional pepper/salt, if desired, and top with fresh basil, pistachios, scallions, and additional nutritional yeast.
How to make nut free & oil free pesto?
Nutritional Benefits:
- High in fiber: great for regulating blood sugar, increasing satiety, lowering blood pressure, boosting digestive health
- High in plant-based protein; great for healing and repairing tissues
- Nutritional Yeast-great source of essential amino acids and B-vitamins, including B-12
- Plant-based and gluten free, decreases inflammation in the body
- Great source of antioxidants
- Cholesterol and saturated fat free, great for heart health
- 3½ cups (or 2 cans of cannellini beans, if using, be sure to rinse and drain with ½ cup of cooking liquid reserved)
- 3 cups packed basil
- 1 tsp fresh lemon zest (from 1 organic lemon)-be sure to not get the white pith when you grate, it's bitter
- 2 tbsp fresh lemon juice (or more to taste)
- 1 tbsp fresh garlic, or 3-4 cloves
- 1 tbsp nutritional yeast
- ½ tsp salt
- pepper to taste, and additional salt if desired
- Serving suggestions: serve on top of traditional noodles, or zoodles (zucchini pasta) along with fresh minced basil, scallions, and chopped pistachios.
- Place ingredients, except reserved cooking liquid, in a good blender, like a Vitamix, in order given
- With blender running, add reserved cooking liquid or water to thin to desired consistency.
- If freezing, place pesto into ice cube trays, cover with saran or foil and place into freezer. Remove once frozen (about 1 day) and place into freezer bags for long-term storage. Will last 6-12 months in freezer
- If using on zoodles: Take a zucchini, and spiralize it. Per 2 cups of zoodles, add about 2-3 tbsp of pesto. Massage pesto into zoodles and serve cold. Alternative, sauté zoodles in a few tbsp of water and add pesto to warm zoodles to coat. Season with additional pepper/salt, if desired, and top with fresh basil, pistachios, scallions, and additional nutritional yeast.
This is such a creative pesto! Luckily I don’t have nut allergies but I’ve never thought to make a pesto with beans before. But honestly, that’s what I love about having a food allergy (lactose intolerance) and a different diet (veganism)… it forces you to be creative with foods, and oftentimes those creations are delicious foods you’d never have discovered anyways!! 🙂
Thanks so much Sarah! I agree. Having food issues just allows more creativity in the kitchen! Always looking for new ways to do things. Thanks and hope you like it! I’ll have a vegan, oil-free, pine nut pesto coming soon 🙂