Broccoli Basil Spread

A fresh low fat alternative to a green pesto.

It's packed with plant power and full of flavour!

This recipe pleasantly surprised me. I questioned using RAW broccoli, but it brings a delicious texture and a fresh flavour to this spread. The addition of chickpeas bulks it up and gives it a creamy texture. Yet another successful AND versatile dish incorporating raw broccoli. Try it, I dare you!

Recipe adapted from Green Kitchen Stories (GKS)

Serving Size: Makes 1 - 1.5 cups

Prep time: 10 minutes

Ingredients and Method

  • 1/2 large broccoli (250g, around 1 - 1.5 cups)

  • 1 small punnet (30 g) fresh basil leaves (add more if you want)

  • Heaped 3/4 cup (150 g) cooked chickpeas

  • 1 clove of garlic (or 1 tsp minced garlic)

  • 2 Tbsp (30 ml) extra virgin olive oil

  • 1/4 cup (60 ml) water

  • Juice from 1/2 lemon (add more if you want)

  • Salt and black pepper to taste

  • Optional (highly recommended): 1/3 cup (45 g) toasted pine nuts or almonds

  1. Throw all ingredients in a strong blender or food processor.

  2. Pulse for about a minute. Taste it. Add more lemon juice, salt and black pepper according to taste and/or water if it looks too dry.

  3. Serve with pasta, gnocchi, in a salad, on a sandwich or in a wrap. I personally love to add it to my salad bowl or use it as a veggie dip. Yum!

Dietitian's Notes:

Raw Broccoli: Another way to incorporate raw broccoli into your diet! This recipe uses all components of broccoli (florets, stems and leaves); yay to minimal waste. Try to eat more (raw, as well as cooked) broccoli as it contains phytonutrients that strongly supports detoxification processes, as well as many other health benefits.

Pesto: Many pesto's tend to be high in fat (from the oil, nuts and cheese). This plant - based recipe is a much healthier version as it is high in fiber (from broccoli and chickpeas) and uses less oil. Opt for a extra virgin olive oil as a fat source as it is a healthier mono - unsaturated fat that is high in polyphenols and anti - oxidants.

#pesto #spread #basil #green #raw #broccoli #plantbased #vegan #fiber #chickpeas #nutrition #healthy #low fat # polyphenols #antioxidants


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