A vibrant green sauce made from fresh basil, olive oil, nuts, and garlic. Rich in antioxidants and heart-healthy fats, this pesto enhances both flavor and nutrition when paired with vegetables, whole grains, or lean proteins.
Preparation Time
- Prep time: 10 minutes
- Cooking time: None
- Total time: 10 minutes
- Servings: 6 (makes ~3/4 cup)
Ingredients
- 2 cups fresh basil leaves, packed
- 1/3 cup extra virgin olive oil
- 1/4 cup raw walnuts or pine nuts (unsalted)
- 1 garlic clove
- Juice of 1/2 lemon
- Sea salt and pepper to taste
- Optional: 1 tablespoon nutritional yeast (for a cheesy flavor without dairy)
Instructions
- Combine all ingredients in a food processor or high-speed blender.
- Pulse until smooth or desired texture is reached, scraping down sides as needed.
- Taste and adjust seasoning with more salt, lemon juice, or olive oil.
- Use immediately, or store in an airtight glass jar for up to 5 days in the refrigerator.
Estimated Nutritional Value (Per 2 tbsp serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~150 kcal |
| Protein | ~2 g |
| Fat | ~14 g (mostly unsaturated) |
| Carbohydrates | ~3 g |
| Fiber | ~1 g |
| Vitamin K | ~70% DV |
| Vitamin E | ~15% DV |
| Magnesium | ~10% DV |
| Omega-3 (ALA) | Present (from walnuts) |
| Polyphenols | High (from olive oil & basil) |
Health Benefits
1. Supports heart and brain health
Extra virgin olive oil and walnuts are rich in monounsaturated fats and omega-3s, which reduce inflammation and support cognitive function.
Reference: Schwingshackl L & Hoffmann G. (2014). Olive oil and cardiovascular health. Lipids in Health and Disease.
2. Enhances detoxification and immune function
Basil contains eugenol and rosmarinic acid, compounds with antimicrobial, antioxidant, and liver-supporting effects.
Study: Manaharan T et al. (2012). Basil phytochemicals and their bioactivity. Molecules.
3. Bone and blood vessel support
Vitamin K from basil and olive oil plays a vital role in calcium metabolism and vascular health.
Source: Cockayne S et al. (2006). Vitamin K and bone health. Nutrition.
Tips for Best Results
- Use raw, unsalted nuts for best flavor and nutrient preservation.
- Nutritional yeast adds a cheese-like flavor and vitamin B12 without dairy.
- Don’t overblend—short pulses help maintain texture and prevent oxidation.
- To freeze, pour into an ice cube tray and thaw cubes as needed for single servings.
- Pair with roasted vegetables, grilled chicken, whole grain pasta, or quinoa.
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