Arugula and Walnut Pesto with Penne 🌿🍝
Arugula and Walnut Pesto with Penne is a delicious and vibrant Italian pasta dish. It features a unique twist on traditional pesto by incorporating arugula, which adds a peppery and slightly nutty flavor, and walnuts for a rich and satisfying texture. This dish is a great way to enjoy the freshness of arugula, and it’s perfect for both vegetarians and meat lovers.
History:
Pesto is a classic Italian sauce originating from Genoa, in the Liguria region of Italy. The traditional pesto, known as “Pesto alla Genovese,” is made with fresh basil, pine nuts, Parmesan cheese, garlic, and extra-virgin olive oil. The word “pesto” comes from the Genoese word “pestâ,” which means to pound or crush, referring to the traditional method of making pesto using a mortar and pestle. Arugula and Walnut Pesto is a contemporary variation of this classic, incorporating arugula and walnuts for a unique twist.
Components:
- 2 cups of fresh arugula
- 1/2 cup of walnuts
- 1/2 cup of grated Parmesan cheese
- 2 cloves of garlic
- 1/2 cup of extra-virgin olive oil
- Salt and freshly ground black pepper, to taste
- 12 ounces of penne pasta
- Extra Parmesan for serving (optional)
Steps to Prepare:
-
Prepare the Pesto:
a. In a food processor, combine the fresh arugula, walnuts, grated Parmesan cheese, garlic cloves, and a pinch of salt and pepper.
b. Pulse the ingredients until they are finely chopped.
c. While the food processor is running, slowly drizzle in the extra-virgin olive oil until the mixture reaches a smooth and creamy consistency. You may need to scrape down the sides of the bowl as needed. -
Cook the Penne:
a. Bring a large pot of salted water to a boil.
b. Add the penne pasta and cook according to the package instructions until it’s al dente.
c. Reserve about 1/2 cup of pasta cooking water, then drain the pasta. -
Combine and Serve:
a. In a large mixing bowl, combine the cooked and drained penne pasta with the prepared arugula and walnut pesto. Toss to coat the pasta evenly. If the pesto is too thick, you can add a bit of the reserved pasta cooking water to reach your desired consistency.
b. Serve the dish hot, garnished with extra grated Parmesan cheese if desired.
Preparation Time:
The Arugula and Walnut Pesto with Penne typically takes around 25-30 minutes to prepare, depending on your cooking skills and the speed of your food processor. This time frame includes the time needed to cook the pasta to al dente perfection.
This pasta dish is a wonderful blend of flavors and textures, with the freshness of arugula, the richness of walnuts, and the savory notes of Parmesan cheese. It’s a great option for a quick and satisfying meal, and it’s sure to please your taste buds! 🌿🍝😋
Certainly, here are the nutrition facts and some health information for Arugula and Walnut Pesto with Penne:
Nutrition Facts (per serving):
- Calories: Approximately 450-500 calories
- Protein: 12-15 grams
- Carbohydrates: 40-45 grams
- Dietary Fiber: 3-4 grams
- Sugars: 1-2 grams
- Fat: 28-32 grams
- Saturated Fat: 4-5 grams
- Cholesterol: 10-15 milligrams
- Sodium: 300-350 milligrams
Health Information:
-
Arugula Benefits: Arugula is a nutrient-rich leafy green, providing essential vitamins and minerals like vitamin K, vitamin C, folate, and potassium. It’s also a good source of antioxidants, which can help protect your cells from damage.
-
Walnut Health Benefits: Walnuts are known for their heart-healthy properties. They contain healthy fats, such as omega-3 fatty acids, which can help reduce inflammation and improve cardiovascular health. Walnuts are also a good source of protein and fiber.
-
Olive Oil: The use of extra-virgin olive oil in this recipe provides monounsaturated fats, which are considered heart-healthy fats. Olive oil is also rich in antioxidants and may have anti-inflammatory effects.
-
Pasta Portion Control: Keep in mind that portion control is essential. Pasta dishes can be calorie-dense, so it’s a good practice to watch your portion sizes to maintain a balanced diet.
-
Pesto Moderation: While pesto is delicious, it is calorie-dense due to the nuts, cheese, and oil. Enjoy it in moderation as part of a well-balanced diet.
-
Customization: You can adapt this recipe to your dietary needs. For example, you can use whole-grain pasta for added fiber, reduce the amount of cheese for a lighter dish, or adjust the portion size to fit your calorie goals.
-
Nut Allergies: If you have nut allergies, consider alternative ingredients like sunflower seeds or pumpkin seeds to replace the walnuts in the pesto.
Remember that the actual nutritional values may vary based on the specific brands and quantities of ingredients you use, as well as any customizations you make to the recipe. Always consult with a healthcare professional or registered dietitian for personalized dietary advice and to address specific health concerns.
