CARROT + ZUCCHINI RIBBONS + CILANTRO PEPITA PESTO

Carrot and Zucchini Ribbons with Cilantro Pepita Pesto is a delightful and refreshing vegetable dish that combines the natural sweetness of carrots and zucchini with the vibrant flavors of cilantro and pepitas (pumpkin seeds). This dish is not only visually appealing but also a healthy and delicious addition to any meal.

History:
The exact origin of this dish is not well-documented, but it falls into the broader category of vegetable ribbon salads or spiralized vegetable dishes, which have gained popularity in recent years due to the growing interest in healthy and creative cooking.

Components:

1. Carrots: You’ll need fresh carrots, preferably organic, for the sweet and crunchy base of this dish.
2. Zucchini: Fresh zucchini adds a mild and refreshing flavor to complement the carrots.
3. Cilantro Pepita Pesto: The star of this dish, the pesto is made from fresh cilantro, toasted pepitas (pumpkin seeds), olive oil, garlic, lime juice, and some salt and pepper. It’s a zesty and nutty sauce that ties the flavors together.

Steps to Prepare:
Here’s a step-by-step guide on how to prepare Carrot and Zucchini Ribbons with Cilantro Pepita Pesto:

Preparation Time: Approximately 20-30 minutes

Ingredients:

• 2 large carrots
• 2 medium zucchinis
• For the Cilantro Pepita Pesto:
  • 1 cup fresh cilantro leaves and stems
  • 1/4 cup toasted pepitas (pumpkin seeds)
  • 2 cloves garlic
  • Juice of 1 lime
  • 1/4 cup extra-virgin olive oil
  • Salt and pepper to taste

Instructions:

1. Wash and peel the carrots. Using a vegetable peeler, continue to peel the carrots into long, thin ribbons. Place the ribbons in a large mixing bowl.

2. Trim the ends of the zucchinis and use the vegetable peeler to create ribbons from the zucchinis as well. Add them to the same bowl as the carrots.

3. To make the Cilantro Pepita Pesto, combine cilantro, toasted pepitas, garlic, lime juice, and a pinch of salt and pepper in a food processor or blender. Pulse until finely chopped.

4. With the food processor running, slowly drizzle in the olive oil until the pesto is smooth and well combined. Adjust the seasoning as needed.

5. Pour the Cilantro Pepita Pesto over the carrot and zucchini ribbons in the mixing bowl. Gently toss everything together to ensure even coating.

6. Taste and adjust the seasoning with additional salt, pepper, or lime juice if desired.

7. Serve the Carrot and Zucchini Ribbons with Cilantro Pepita Pesto immediately, garnished with extra cilantro leaves or pepitas if desired.

Enjoy your fresh and vibrant vegetable ribbon salad!

This dish is not only healthy but also a great way to showcase the natural flavors of the vegetables. It’s perfect for a light lunch or as a side dish for grilled meats or fish.

Certainly, here are the nutrition facts and health information for the Carrot and Zucchini Ribbons with Cilantro Pepita Pesto recipe:

Nutrition Facts (Approximate values per serving):

• Calories: 150-180 kcal
• Total Fat: 12-14g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 8g
  • Polyunsaturated Fat: 2g
• Sodium: 70-80mg
• Total Carbohydrates: 9-11g
  • Dietary Fiber: 3-4g
  • Sugars: 4-5g
• Protein: 3-4g
• Vitamin A: 200-250% of Daily Value (DV)
• Vitamin C: 25-30% DV
• Calcium: 4-6% DV
• Iron: 6-8% DV

Health Information:

1. Low in Calories: This dish is relatively low in calories, making it a great option for those looking to manage their calorie intake.

2. Healthy Fats: The fats in this recipe primarily come from the olive oil used in the pesto and the natural fats in the pepitas (pumpkin seeds). These fats are primarily monounsaturated and polyunsaturated fats, which are considered heart-healthy.

3. Rich in Fiber: Carrots and zucchinis are excellent sources of dietary fiber. Fiber is essential for digestive health and can help you feel full, aiding in weight management.

4. High in Vitamins: This dish is particularly rich in Vitamin A, which is essential for maintaining good vision and overall immune system health. It also provides a good amount of Vitamin C, which supports immune function and skin health.

5. Low in Sodium: The sodium content is relatively low, which is beneficial for those watching their sodium intake, especially if you are concerned about blood pressure.

6. Nutrient-Dense: Carrots and zucchinis are nutrient-dense vegetables, meaning they provide a significant amount of vitamins and minerals with relatively few calories.

7. Heart-Healthy: The presence of monounsaturated fats from olive oil and the absence of unhealthy trans fats make this dish heart-healthy.

8. Gluten-Free and Vegan: This recipe is naturally gluten-free and suitable for vegans and vegetarians, making it an inclusive choice for various dietary preferences.

9. Antioxidants: Cilantro is known for its antioxidant properties, which can help combat oxidative stress in the body.

10. Balanced Meal: This dish offers a balance of carbohydrates, healthy fats, and proteins, making it a satisfying and nutritious option.

Remember that these values are approximate and can vary depending on the specific ingredients and portion sizes used. Additionally, individual dietary needs and preferences may vary, so it’s essential to adjust the recipe to suit your own health goals and preferences.