If you didn’t yet know that I’m a pesto fiend… here’s extra proof! And if you aren’t sick of pesto yourself yet, I present to you the latest green sauce innovation to hit my fridge – Broccoli Pesto with Capers!
Broccoli is a delicious cruciferous vegetable containing mega amounts of essential nutrients, including:
- Sulphur – anti-inflammatory, essential for liver detox pathways, fungicide, vermicide, etc.
- Vitamin C – 135% of RDA in 1 cup raw
- Vitamin K – 115% RDA in 1 cup raw
- Folate – 14% RDA in 1 cup raw
- Carotenoids – anti-inflammatory, antioxidant, cell-signalling, etc.
- Decent amounts of some minerals, some omega 3 and 6, and water, and more
Steaming broccoli for 4-5 minutes has been shown to actually increase bioavailability of nutrients like vitamin C and sulphur. A quick steam will also make digestion of any hard cruciferous veggies much easier. If you are sensitive to sulphurous veggies, try a quick steam before adding broccoli to the food processor with the other ingredients.
If you’re avoiding goitrogens for a thyroid condition, generally my advice would be not to worry. However, if you are worried, lightly steaming your broccoli may decrease any goitrogenic effect. For more on goitrogens and thyroid, see here.
Delicious, salty capers are a favourite of mine for boosting the flavour profile of many dishes. I love them with salmon, lemon, roasted pears, fennel, and pizza. Turns out they’re also miraculous with broccoli – the salt melds with the edgy broccoli to produce a depth of flavour that I didn’t know broccoli was capable of. Try it – I think you’ll be pleasantly surprised!
Raw broccoli results in a crunchier texture to this pesto (which I love!). If you prefer a smoother consistency, try steaming the broccoli light – about 5 mins – before adding to the blender.
You can also adjust the amount of oil if you need to. As always, non-dairy pestos, such as this, are quite customisable!
Broccoli Pesto with CapersCourse: AIP, Condiments, Dairy-free, Paleo, Recipes, Vegan
This recipe was inspired by a broccoli and sun-dried tomato pesto made by Ellie of Whole Happy.
1 c. fresh basil leaves
1 c. broccoli florets, stems removed (steamed 5 mins if desired*)
1/2 c. extra virgin olive oil
1/2-1 Tbsp capers
1 clove garlic, optional
Splash lemon juice, to taste
- Steam broccoli about 5 mins if desired (see notes above*).
- Place broccoli and all other ingredients in a food processor or blender. Whiz away until blended, scraping down the sides as needed.
- Store in a glass container in the fridge for up to a week.