Edamame Avocado Vegan Pesto - A Fresh, Nutrient-Rich Twist on Tradition
Reflecting on my raw food days, I appreciate this old but refreshing and simple recipe: Edamame Avocado Vegan Pesto. It offers a fresh take on traditional pesto, perfect as a spread or sauce for your favorite raw or cooked pasta varieties, such as zucchini noodles or spaghetti. For those who might not be fond of edamame, fresh peas are an excellent substitute. Choosing organic edamame is important, as it's best to avoid genetically modified versions, given soy's status as a commonly GMO crop. Edamame, or immature soybeans, are not only adaptable in their use but also provide significant nutritional benefits, being rich in protein, dietary fiber, carbohydrates, and essential micronutrients.
When making this pesto, I didn't add lemon, so it's best used immediately to prevent the avocado from browning. However, adding lemon juice can help preserve its freshness when stored in an airtight container in the refrigerator.
I've enjoyed this pesto in a wholesome vegan wrap filled with sautéed mushrooms, onions, and Mexican squash, or chayote, all wrapped in a gluten-free, vegan tortilla spread with the pesto. For a fully raw option, consider marinating the veggies and dehydrating them, or just use them raw. Lettuce or raw wraps can also serve as a substitute for the tortilla for an entirely raw dish.
Edamame Avocado Vegan Pesto Recipe:
Ingredients:
1 cup well-packed parsley
1 cup shelled walnuts
1 cup edamame beans (shell removed)
1½ tablespoons organic miso
1 cup avocado (about 1 large, pitted)
1 tablespoon Bragg’s liquid aminos (or coconut aminos as an alternative)
1 teaspoon (or more, to taste) garlic powder
1 to 3 tablespoons water (adjust for desired consistency)
Preparation:
Combine parsley, walnuts, edamame beans, miso, avocado, Bragg’s or coconut aminos, and garlic powder in a food processor and blend until smooth.
Gradually add water to reach the preferred consistency.
Nutritional Highlights and Health Benefits:
Edamame: A superb source of plant-based protein, fiber, and essential vitamins and minerals, edamame supports muscle health and digestive wellness.
Avocado: Loaded with heart-healthy monounsaturated fats, fiber, and potassium, avocados aid in cardiovascular health and nutrient absorption.
Walnuts: High in omega-3 fatty acids, antioxidants, and vitamins, walnuts are beneficial for brain health and reducing inflammation.
Parsley: A nutritional powerhouse, parsley provides vitamin K for bone health, vitamin C for immune support, and antioxidants for cellular protection.
Suggested Servings:
This recipe yields approximately 2 cups of pesto. A serving size is about 1/4 cup, making it enough for 8 servings. It's perfect for individual use or sharing at a small gathering.
Nutritional Facts (per serving):
Calories: 190
Protein: 6g
Fat: 15g (Saturated: 2g, Monounsaturated: 7g, Polyunsaturated: 5g)
Carbohydrates: 9g
Fiber: 4g
Sugar: 1g
Sodium: 200mg (varies based on the amount of Bragg’s or coconut aminos used)
Recommended Storage:
If not used immediately, lemon juice can be added to prevent browning. Store the pesto in an airtight container in the refrigerator for up to 5 days. For longer storage, the pesto can be frozen in an ice cube tray and then transferred to a freezer bag, keeping it fresh for up to 3 months. Thaw overnight in the refrigerator before use.
Enjoy this simple and refreshing Edamame Avocado Vegan Pesto, a standout recipe for its health benefits and wholesome ingredients, making it a treasured addition to any collection of raw food recipes.
Please note: This recipe is shared for informational and entertainment purposes only. Always consult with a healthcare professional or a qualified nutritionist before making significant changes to your diet, especially if you have specific health conditions or dietary requirements. Individual nutritional needs and health effects may vary. Enjoy responsibly and adjust ingredients as needed to suit your dietary preferences and restrictions.
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