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Prep time: 15 minutes

Cook time: 10 minutes

Serves: 4

What you need:

Pesto

  • Makes 500ml

  • ½ bunch kale (160g approx.), leaves stripped 

  • 210g tinned artichoke hearts in brine, drained and pressed of excess moisture

  • 185g good-quality pitted green olives (preferably queen green olives)

  • 2 x 95g canned Sirena tuna – basil infused 

  • 70g toasted almonds 

  • 1Tbsp capers (in brine)

  • 2 long green chillies, stems removed

  • 2 cloves garlic

  • 150ml Cobram extra-virgin olive oil plus extra

  • 500g Barilla gluten free pasta

 

To make Low FODMAP:

  • Reduce artichokes by half (105g) 

  • Note: Artichokes are generally high FODMAP, however canned artichoke hearts which have been drained have a lower FODMAP content because the FODMAPs leach into the canning liquid. You will still need to reduce the 210g serve in half (105g) for an acceptable Low FODMAP Serve for 4 people. 

  • Omit garlic and use Cobram estate olive oil for 1/3 oil (50ml)

 

Method

Step 1: Blanch the kale in boiling water for two to three minutes. Drain well, refresh in cold water, drain again and chop finely – you should have about 120 grams once the stalks are gone 

Step 2: Roughly chop the artichokes, olives, capers, most of the Sunbeam almonds (reserve a few for garnish), chillies, Sirena tuna and garlic.  Add to a blender along with most of the kale. Blitz while slowly drizzling in the oil until a smooth paste.  

Step 3: Cook the Barilla pasta as per packet instructions and reserve a little pasta water.

Step 4: Toss 250g of the pesto through the cooked pasta with a little extra oil and 2 Tbsp. pasta water from the pot. Divide amongst 4 bowls.

Step 5: Tear up the remaining kale and scatter over the top. 

Step 6: Chop the remaining almonds and toss with salt and oil. Scatter over the pasta and finish with a squeeze of lemon juice and a drizzle of Cobram olive oil. 

 Tips:

  • Any left over pesto can be refrigerated in an airtight container for around five days.

  • It’s great on flax seed or rye crackers. 

  • The chillies give this a bit of heat. If that’s not your thing, omit them and just season with plenty of black pepper instead.

  • Walnuts or Sunbeam almonds would work well in this instead of the artichokes, but just soak them first until softened.

  • Low FODMAP: Rice or corn crackers

This recipe provides a quality source of Omega-3 Fats, especially in the tuna. Omega-3’s are important for heart health and general well-being. To boost this meals omega-3 content further while still keeping the recipe Low FODMAP you could use walnuts instead of almonds.