Beans and Green Pesto Pasta

When you asked me for more recipes for leafy greens,  I knew that I had to share this recipe. This is my go-to meal when I need dinner FAST. I probably eat it once a week. What’s even better is that it involves, not just one, but two super-foods: leafy greens and beans. You likely already know that leafy greens are chock-full of vitamin and minerals. Beans are a fantastic source of vegetarian protein and fibre. Note: this dish also makes a delicious cold pasta salad. Make extra and enjoy the leftovers for lunch or a picnic the following day.  

Ingredients

Noodles (Short noodles work well for pasta salad, e.g. penne)

Olive oil

1/2 onion

1 bunch leafy greens (e.g. kale, Swiss chard, spinach)

1 can cannellini beans (other beans or beans cooked from dry are fantastic substitutes)

Optional veggies: e.g. mushrooms, bell peppers

2 tablespoons pesto

Parmesan cheese (for sprinkling on top)

Directions

1.     Heat  water in a pot over high heat. When water comes to a boil, add the noodles. Cook until al-dente.

2.     In the meantime, finely chop the onion.

3.     In a large frypan on medium-low heat, add the oil and the onion. Cook slowly until the onions are soft – more than 5 minutes.

4.     In the meantime, wash and coarsely chop the greens. Discard any heavy, thick stalks. Chop any optional veggies. Drain and rinse the beans.  

5.     Add the optional veggies to the frypan and sauté until almost tender. Add the leafy greens, beans, and pesto. Cook, stirring often, just until the greens wilt. Do not over-cook the greens.  If the greens are a dull, olive-green they are overcooked and will taste bitter.

6.     Drain the cooked pasta and add it to the pan with your pesto veggies. Thoroughly mix the noodles in with the sauce.

7.     Serve, topping with parmesan cheese. 

Kristen Yarker, MSc, RD helps moms and dads support your picky kids to get good nutrition today…and instill a life-long love of healthy eating. After 7 years of moms asking for help with their eating too, Kristen created 40 Days to a Healthier, Happier You women’s weight loss program. Find out more at www.KristenYarker.com

Cilantro Pesto

INGREDIENTS

1 cup cilantro leaves (stems are OK, too), packed
2 Tbsp grated Parmesan cheese
2 cloves garlic, minced
6 Tbsp water
1 Tbsp extra virgin olive oil
1/2 cup sour cream
Sea salt, pepper, and chile powder to taste

DIRECTIONS

Remove the roots from the cilantro, then clean the leaves and stems very well and pat dry. Roughly chop.

Add cilantro, garlic, and Parmesan cheese to a food processor and process until everything seems stuck to the sides and will not chop anymore. Add in the water and the oil and process again.

As the food processor is working, drop the sour cream in from above until you get the consistency you want. Add salt, pepper, and chile powder to taste.

Will keep in the fridge for several days.

Pesto and Bean Salad

INGREDIENTS

1 cup basil pesto (recipe here)
1/2 cup plain yogurt
1 can butter beans
1 can cannellini beans
1 can Great Northern beans
1 green bell pepper, chopped
1 red bell pepper, chopped
1 orange bell pepper, chopped
1 pint cherry or grape tomatoes

DIRECTIONS

In large bowl, combine pesto and yogurt and mix well. Drain beans and rinse, drain again. Add to pesto mixture along with remaining ingredients. Stir gently to coat. Serve immediately or cover and chill for up to 2 days.

Nut-Free Pesto

The flavour and texture of traditional pesto without the nuts.

INGREDIENTS

4 cups fresh basil
1/2 cup extra virgin olive oil
2 Tbsp Parmesan cheese
1 Tbsp oatmeal
3 cloves of garlic (or use roasted garlic for a milder flavour), minced
Sea salt to taste

DIRECTIONS

Place all ingredients in a food processor and pulse until a fine paste is formed.

Ideas for using pesto:
- Spread on a sandwich.
- Spread it on any thin cut of meat or fish, then coat with bread crumbs and quickly saute.
- Mix with extra olive oil or mayonnaise to make a salad dressing. It is especially good on pasta salads.
- Stir into rice, mashed potatoes, or hot vegetables.
- Toss with hot cooked pasta and the heat will bring out the flavours of the basil, garlic, and cheese.
- Drizzle over grilled meats or vegetables.