Kale Pesto Penne

Each week I try to rotate the veggies I buy because I really do believe that variety is such a great way to ensure our nutritional needs are met. I also make sure a good part of what I buy is green and leafy. Leafy green vegetables have more nutrients per calorie than any other food, and this Kale Pesto Penne is one of my favourite ways to pack them in. Forget fancy and expensive ‘super’ foods – leafy greens like kale are as nourishing as it gets.

Kale isn’t one of my family’s favourite greens, but that just makes me more determined to find a delicious way for them to enjoy it, and this pasta hits the mark. As it’s in season right now in the southern hemisphere, it’s a great time to try this nourishing meal.

Health benefits

Kale’s high level of nutrients (both vitamins and minerals) coupled with many potent, immune enhancing and anti-inflammatory phyto (plant) chemicals, results in much-needed virus protection at this time of year. I believe consuming greens daily during winter (when they are in season), is a key factor in preventing colds and flu. Nature, as always, provides.

The combination of the quinoa and rice in the pasta along with the almonds forms a complete vegetarian protein too making this a nutritionally balanced, vegetarian meal.

Ingredients

This kale pesto pasta features fresh kale, cloves garlic, parmesan cheese, almonds, basil, lemon, olive oil, and rice quinoa penne pasta, creating a dish that’s both delicious and nutritious.

How to make this kale pesto penne

Start by separating the kale leaves from the stems and chopping the stems finely. Boil the stems until tender and set aside. Cook the penne pasta in a pot of boiling water until al dente. Prepare the pesto by blending garlic, parmesan, toasted almonds, basil, cooked kale stems, lemon zest and juice, and olive oil in a food processor until it forms a coarse paste. Sauté the kale leaves in olive oil and water until just wilted, then toss with the cooked pasta, pesto, and remaining toasted almonds.

Serving suggestions and how to store

Serve this dish warm, garnished with freshly grated parmesan or a sprinkle of crushed almonds for added texture. It pairs beautifully with a side of mixed greens or a tomato salad. Store leftovers in an airtight container in the fridge for up to three days and reheat gently on the stove.

Vary this kale pesto penne to suit your dietary needs

For a nut-free option, substitute the almonds with toasted sunflower seeds. You can also sub the almonds with walnuts or pine nuts if you prefer. To make the dish gluten-free, use your favourite gluten-free penne pasta. For a dairy-free or vegan variation, replace the parmesan with nutritional yeast and sea salt. Enhance the dish with additional vegetables like cherry tomatoes, broccoli, or sautéed mushrooms. If desired, add cooked chicken or tuna for extra protein, though this will make the dish non-vegetarian.

For more delicious, easy to make healthy pasta recipes, click HERE.

Kale Pesto Penne

Prep 15 minutes minutes

Cook 15 minutes minutes

Total 30 minutes minutes

Serves: 4

This dish I developed out of wanting to include the nourishing stems of the kale in a meal. I often save them to add to bone broth but I wanted another option... and so this delicious, nutritious pasta was born. 

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Ingredients

• 5 stem/s kale -washed well
• 2 clove/s garlic -peeled
• 50 g parmesan cheese (approx.)
• 140 g raw almonds (1 cup) toasted
• ¼ bunch/s fresh basil leaves
• 1 lemon/s (small) juice and zest
• 60 ml extra virgin olive oil (¼ cup) -extra virgin
• Sea salt and freshly ground black pepper -to taste
• 250 g rice quinoa penne pasta
• 30 ml extra virgin olive oil -(2 tbsp) plus 1 tbsp water (extra)

Method

• Start with stripping the leaves off the kale stems, tearing them into small pieces and finely chopping the remaining kale stems.
• Bring 2 cups of water to the boil in a large pot and boil the chopped stems (not the leaves) for 5 minutes (or until they have softened). Strain and set aside.
• Refill the pot with water and bring to the boil. Once boiling, cook your penne until al dente.
• Meanwhile make the pesto.
• In a food processor, chop the garlic. If using a Thermomix 5 sec, speed 7.
• Add the parmesan and process until finely grated. If using a Thermomix 10 sec, speed 7.
• Add half of the almonds and pulse until finely chopped. If using a Thermomix pulse approx. 3 times.
• Add the basil, cooked kale stems, lemon juice and zest, olive oil and pepper and pulse until it forms a course pesto. If using a Thermomix pulse approx. 3-4 times.
• Once the pasta is cooked, strain it and return the pan to a moderate heat. Add the extra 2 tablespoons olive oil and water and then add the kale leaves. Sauté stirring constantly until it is just wilted (but not browned).
• Once they are wilted, return the pasta, pesto, remaining toasted almonds to the pot and stir to combine over a low heat.
• Serve immediately.

Store

• Store in an airtight container in the fridge.

Variations

Nut-free

Substitute the almonds with toasted sunflower seeds.

Gluten-free

Choose a gluten-free penne (I love rice and quinoa pasta).

Dairy-free and vegan

Replace the parmesan with nutritional yeast and a good teaspoon of sea salt.

Add in more veggies

I love to add in other vegetables sometimes too. A handful of cherry tomatoes, broccoli and sautéed mushrooms work really well, as does roasted sweet potato.

Add chicken or tuna

To up the protein content of the meal (though no longer vegetarian) add in cooked chicken or a can of tuna.

If your looking to convince your kids in the greens department...

Click HERE for loads of tips and recipe ideas.

 

 

I'd love to hear how you like this simple pasta dish. It's super tasty and so nourishing - you can leave a comment or rate the recipe below.

Course: Main Course

Author: Georgia Harding

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