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An aerial close up view of a white ceramic plate topped with verdant green kale pesto pasta. A small bowl of kale pesto sits to the bottom of the plate, which sits atop a white marble table

FODMAP Friendly Kale Pesto

FODMAP friendly, gluten free
*Cups and measures are in Australian cups and measures. Use gram and ml for international accuracy.
4.34 from 3
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Prep Time 10 minutes
Cook Time 0 minutes
Course Seasoning, Side Dish
Cuisine Food Intolerance Friendly
Servings 6 people

Ingredients
  

  • 1 bunch Tuscan kale about 125g once big and smaller woody stems removed washed and chopped
  • 75-125 g vegetarian parmesan to your taste
  • 170ml (2/3 cup)* olive oil
  • 100-150ml (5-7 tablespoons)* lemon juice, to taste 1 1/2 – 2 big juicy lemons
  • 1/2 bunch Spring onion greens, chopped
  • 1 bunch basil
  • Salt and pepper to your taste

To make into pasta:

  • 350g gluten free pasta
  • Burrata (optional, to finish)
  • Gluten free toasted breadcrumbs (optional, to finish)

Instructions
 

  • Pulse all ingredients in a high speed blender until combined and your desired pesto consistency is achieved. Adjust seasoning and lemon juice for taste.
  • Once blended and seasoned to your liking, decant into an airtight container. Keeps well in the fridge for a few or so, and can also be frozen.
  • It helps to add a thin layer of olive oil to the top of the container to seal the pesto. This keeps it fresher and brighter for longer.

To make into pasta

  • Cook your pasta as per the packet instructions, reserving about 1 cup of pasta water to emulsify and loosen up the pesto. Add as much pesto as you like, then top with the optional extras.

Notes

  • This makes enough for 2 batches of 350g worth of uncooked pasta. So, plenty. I like to use it on roasted vegetables, crispy potatoes, toast - whatever needs some pizzazz.
  • The pesto keeps well in the fridge for a number of days. It will separate, but is easy to stir back into fine form. You can also freeze it and defrost at a later date. 
  • Tuscan kale is low FODMAP in 75g serves per person. In 222g serves, it contains moderate amounts of GOS.
  • Spring onion greens are low FODMAP in 75g serves. In 97g serves, they contain moderate amounts of fructose.
  • If you like, you can add some pickled garlic cloves to add some low FODMAP garlic flavour. I have a recipe here. 
Keyword kale pesto, low fodmap pesto, pesto without garlic
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