Whole-grain Pasta with Kale and Walnut Pesto

Name: Whole-grain Pasta with Kale and Walnut Pesto
Total time: 15 min
Yield: 2 people
Ingredients: 5.5 oz Whole-grain pasta (e.g., spaghetti or penne); 3.5 oz Fresh kale (stems removed); 1.5 oz Walnuts; 3 tbsp Extra virgin olive oil; 1 clove Garlic; 1 tbsp Lemon juice; 1 pinch Salt and pepper

Vegetarian • Vegan • Dairy-FreeUnder 30 MinsHigh ProteinStovetopDinner • LunchKid-FriendlyMediterranean

Easy

15min

480kcal

2people

MACROS

per serving

※gProtein

◆gFat

▣gCarbs

◎gSugar

◇gFiber

Get Kitchen Buddy Free

Want to see the exact Macros for this meal? Download the Kitchen Buddy app and unlock full nutritional insights!

A quick and healthy brain-boosting dinner combining kale, crunchy walnuts, and whole-grain pasta.

Whole-grain pasta with kale and walnut pesto is an ideal dish for anyone following the MIND diet and looking for a quick, nutritious dinner. The MIND diet emphasizes green leafy vegetables and nuts, and this recipe combines these two pillars in a delicious way. Whole-grain pasta provides fiber and energy with a low glycemic index, while kale is a vitamin powerhouse, providing vitamins K, A, and C as well as valuable antioxidants. Key ingredients are walnuts, which are one of the best plant-based sources of omega-3 fatty acids, essential for brain function. Thanks to olive oil and garlic, the dish gains a Mediterranean character and bold flavor. Preparing this whole-grain pasta takes as long as boiling the pasta itself, making it a great solution for busy days. Kale pesto is a lighter and equally aromatic alternative to classic basil pesto, and its intense green color makes the meal look very appetizing.

Ingredients

160 g Whole-grain pasta (e.g., spaghetti or penne) (about 2 cups dry pasta)
100 g Fresh kale (stems removed) (about 3-4 handfuls)
40 g Walnuts (about 1/3 cup)
3 tbsp Extra virgin olive oil
1 clove Garlic
1 tbsp Lemon juice
1 pinch Salt and pepper

Instructions

1
Cook the whole-grain pasta in salted water according to the package instructions until al dente. Before draining, reserve about half a cup of the pasta cooking water.
2
Meanwhile, place the kale, walnuts, peeled garlic, lemon juice, and olive oil into a blender.
3
Blend the ingredients into a thick paste. If the pesto is too thick, add 1-2 tablespoons of the pasta cooking water and blend briefly again.
4
Season the pesto to taste with salt and freshly ground pepper.
5
Mix the drained hot whole-grain pasta in the pot with the prepared pesto. If you need a looser consistency, add more of the reserved cooking water.
6
Serve immediately, optionally garnished with a few extra chopped walnuts for crunch.

Chef's Tips

•To give the nuts a deeper flavor, you can briefly toast them in a dry pan before blending.
•If kale is too intense for you, you can use a half-and-half mixture with fresh spinach.
•The pesto from this recipe stores well in the refrigerator for up to 3 days – just remember to cover the top with a thin layer of olive oil.

More recipes you might like

Recipe By

Kitchen Buddy Chef