Easy Basil Pesto
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.
(Percentage of daily recommendation)
| Calorie | 1,925 cal. | (92 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 195 g | (168 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 23.8 mg | (198 %) | ||
| Vitamin K | 77 μg | (128 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 541 mg | (14 %) | ||
| Calcium | 1,187 mg | (119 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 80 μg | (40 %) | ||
| Zinc | 8.1 mg | (101 %) | ||
| Saturated fatty acids | 43.5 g | |||
| Uric acid | 12 mg | |||
| Cholesterol | 82 mg | |||
| Complete sugar | 1 g |
Ingredients
Preparation steps
Slowly toast the pine nuts in a dry pan. Shake frequently. Remove the pine nuts from the pan and let cool.
Rinse the basil, pat dry, and remove the leaves from the stems.
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.
