Healthy Mediterranean Food

Easy Basil Pesto

just 6 ingredients
5
Average: 5 (3 votes)
(3 votes)
Easy Basil Pesto
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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
1925
calories
Calories

Healthy, because

Even smarter

Nutritional values

This is an incredibely healthy sauce: the basil contributes an array of antioxidants, the pine nuts and olive oil add heart-healthy fats, and the parmesan adds calcium and protein.

As healthy as this sauce is, it is very high in fat and calories. One tablespoon already contains 125 calories. So remember to use it sparringly. It's so flavorful that a little does go a long way.

1 glass contains
(Percentage of daily recommendation)
Calorie1,925 kcal(92 %)
Protein43 g(44 %)
Fat195 g(168 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3.9 g(13 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.7 μg(4 %)
Vitamin E23.8 mg(198 %)
Vitamin K77 μg(128 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.2 mg(14 %)
Folate40 μg(13 %)
Pantothenic acid1.3 mg(22 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C4 mg(4 %)
Potassium541 mg(14 %)
Calcium1,187 mg(119 %)
Magnesium163 mg(54 %)
Iron5.6 mg(37 %)
Iodine80 μg(40 %)
Zinc8.1 mg(101 %)
Saturated fatty acids43.5 g
Uric acid12 mg
Cholesterol82 mg
Complete sugar1 g

Ingredients

for
2
Ingredients
3 ½ ozs Pine nuts
7 ozs Basil
4 cloves garlic cloves
Sea salt
7 ozs freshly grated Parmesan (or Pecorino)
10 ozs extra virgin olive oil
How healthy are the main ingredients?
olive oilParmesanPine nutsgarlic cloveBasil

Preparation steps

1.

Slowly toast the pine nuts in a dry pan. Shake frequently. Remove the pine nuts from the pan and let cool.

2.

Rinse the basil, pat dry, and remove the leaves from the stems. 

3.

Peel the garlic, then puree in a blender with the pine nuts, a pinch of salt, basil, parmesan cheese, and olive oil. If necessary you can add a little more oil. The pesto should have a thick and creamy consistency. Season to taste with salt, then pour into jars. Cover the pesto with a thin layer of olive oil, then seal the jars tightly.