Prep time: 15 minutes
Cook time: 10 minutes
What you need:
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)
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.
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.