Pesto sauce: homemade and vegan recipe with nutritional yeast

The origin of the pesto sauce is in the region of Liguria, in northwestern Italy. Gourmets believe it evolved from a 13th-century medieval garlic sauce. The first recipe for pesto with garlic, basil and cheese It is found in a 19th century book by Giovanni Battista Ratto on Genoese cuisine.

21st century pesto can be made without cheese, substituting it with nutritional yeast. In the traditional recipe, grated cheese (Parmesan or Pecorino) adds creaminess, salt, and lots of umami flavor. It seems hard to find an alternative vegan ingredient that measures up, but the truth is that nutritional yeast offers an exceptional result.

You may be wondering what nutritional yeast is. It’s a nutritional supplement in the form of dry granules, Very rich in vitamins, especially group B, in minerals and in proteins. You will find it in all herbalists and dietetics.

Pesto sauce: vegan recipe

The other ingredients of the vegan pesto are very simple and familiar: fresh basil, garlic, extra virgin olive oil and lemon juice. Write down the proportions you use to vary the amounts of each ingredient in the future until you get the flavor that is most pleasing to you.

Ingredients:

2 cups tightly packed fresh basil 1/2 cup pine nuts (walnuts or cashews can also be used) 2 garlic cloves, coarsely chopped 1/2 cup extra virgin olive oil 3 tablespoons nutritional yeast 1 tablespoon fresh lemon juice 1 pinch sea salt and freshly ground pepper

Elaboration:

In a food processor, begin to grind the basil, walnuts, and garlic. While the blend is still coarse and without stopping the processor, pour in a dribble of olive oil. When the mixture is fine, add the nutritional yeast, lemon juice, salt and pepper and pulse a few more times to blend ingredients. Taste and adjust seasonings if necessary.

Variation:

You can replace part of the olive oil with vegetable broth or water to get a lower calorie, more digestible and less thick pasta.

How is pesto sauce used in cooking?

homemade pesto lasts up to five days if stored in an airtight container in the fridge. So that it does not darken, you can add a little olive oil so that it covers the surface and protects it from contact with the air, which prevents oxidation. If you make a large quantity, it can also be frozen in cubes to take them when you need them. It is pesto can be mixed with hot whole wheat pasta, spread it on bread along with slices of avocado, eat it with potatoes or roasted vegetables and combine it with thick slices of tomato.It can also be use as a sauce for dipping breadsticks or as a salad dressing.

Healthy properties of vegan pesto sauce

Peso is not only a delicious sauce, it is also loaded with benefits by virtue of its ingredients:

Extra virgin olive oil It is rich in monounsaturated fatty acids (oleic acid) that increase good HDL cholesterol and reduce bad cholesterol, which is very beneficial for cardiovascular health. It also contains antioxidant polyphenols.Garlic It has prebiotic fiber and sulfur compounds that inhibit the synthesis of LDL cholesterol (bad) and triglycerides. It also regulates blood coagulation and increases the elasticity of the arteries.basil It is rich in estragole, cineol and eugenol, flavonoids and saponosides. It is considered digestive, aperitif, carminative and antispasmodic. It favors digestion, reducing gas, abdominal heaviness, flatulence and gastrointestinal cramps. Relieves nausea and bad taste in the mouth.Pine nuts or cashews They are rich in healthy unsaturated fatty acids, fiber and protein. If walnuts are used, the pesto will provide a significant dose of omega-3 fatty acids with anti-inflammatory properties.nutritional yeast it is extraordinarily dense in nutrients, especially in B vitamins, minerals and proteins.lemon juice It provides acids that stimulate the cleansing function of the liver and a little vitamin C.