FoodRef · Recipe
Vegan Basil Pesto
5 approve · 4 caution · 2 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The diets react (see scores below)
Ingredients
- 2 cups packed fresh basil (large stems removed)
- 3 Tbsp pine nuts or walnuts (if nut-free, try sunflower seeds!)
- 3 large cloves garlic (peeled)
- 2 Tbsp lemon juice
- 3-4 Tbsp nutritional yeast
- 1/4 tsp sea salt (plus more to taste)
- 2-3 Tbsp extra virgin olive oil*
- 3-6 Tbsp water (plus more as needed)
Instructions
- To a food processor or small blender, add the basil, nuts, garlic, lemon juice, nutritional yeast, and sea salt and blend/mix on high until a loose paste forms.
- Add olive oil a little at a time (streaming in while the machine is on if possible) and scrape down sides as needed. Then add 1 Tbsp (15 ml) water at a time until the desired consistency is reached – a thick but pourable sauce. (If avoiding oil altogether, sub the oil with vegetable broth or just use all water.)
- Taste and adjust flavor as needed, adding more nutritional yeast for cheesy flavor, salt for overall flavor, nuts for nuttiness, garlic for bite / zing, or lemon juice for acidity.
- Perfect for adding to sauces, dressings, breads, and more! My favorite recently has been adding it straight to zucchini or carrot noodles (see photo) for a beautiful, healthy side dish.
- Store leftovers covered in the refrigerator up to 1 week. After that, pour into ice cube molds, freeze, and store up to 1 month or more.
Diet-by-diet
Very low sodium, plant-based, and rich in healthy fats from olive oil and nuts — aligns well with DASH principles.
Classic Mediterranean flavors with basil, olive oil, garlic, lemon, and nuts — a strong fit.
Fully plant-based; uses nutritional yeast in place of cheese. Excellent vegan fit.
Entirely plant-based with no animal products — incompatible with carnivore.
Most ingredients are paleo-friendly, but nutritional yeast is not traditionally paleo, lowering the score.
Low-carb and high in healthy fats from oil and nuts, though used in small quantities as a sauce.
Contains 3 large cloves of garlic, which is high FODMAP; poor fit unless garlic is omitted.
Nutritional yeast is generally allowed, but pesto-style sauces made to mimic cheese conflict with Whole30's spirit; otherwise compliant ingredients.
Reasonable balance of fats and minimal carbs, but lacks a protein source to hit Zone macros on its own.
Basil, olive oil, garlic, lemon, and nuts are all anti-inflammatory staples.
Low-calorie-dense as a condiment with fiber, healthy fats, and no added sugar, though high oil content limits satiety per calorie.