Vegan pumpkin seed pesto with courgette linguine

Vegan pumpkin seed pesto with courgette linguine: a quick green recipe with courgette, pumpkin seeds, pumpkin seed oil, garlic and rock salt.

At a glance

• Serves 2
• Prep time: 15 min
• No cooking needed
• Total time: 15 min
• Calories: 340 kcal per serving
• Protein: 12 g
• Fat: 31 g
• Carbs: 6 g

Ingredients

• 2 courgettes
• 150 g pumpkin seeds
• 3 tbsp pumpkin seed oil
• 2 garlic cloves
• Rock salt

Method

You’ll need: frying pan · blender · spiralizer

1. Wash the courgettes thoroughly and cut them into fine linguine with a spiralizer or vegetable peeler. Set aside briefly.
2. Gently toast the pumpkin seeds in a dry frying pan until fragrant. This makes their flavour rounder and more intense.
3. Peel the garlic and put it in a blender with the pumpkin seeds, pumpkin seed oil and rock salt. Blend until you have a creamy pesto.
4. If the pesto is very thick, blend it with a little water to loosen it. Taste and add a little more rock salt if needed.
5. Toss the courgette linguine with the pumpkin seed pesto until everything is well coated. Leave briefly so the flavours come together.
6. Divide between plates or bowls and serve straight away.

Good to know

This dish is simple and still a bit special. It tastes nutty, fresh and pleasantly robust. Exactly the kind of cooking that doesn't need much effort.

Swaps

Pumpkin seed oil → extra virgin olive oil (mainly monounsaturated fatty acids) 150 g pumpkin seeds → 120 g walnuts (creamier, contain omega-3 fatty acids; contains tree nuts) 2 courgettes → 200 g cucumber + 200 g kohlrabi (fresher, juicier, more variety in texture) Rock salt → iodised salt (provides iodine)

Allergens

Pumpkin seeds can trigger allergies in sensitive people. Garlic can be quite intense for children and with a sensitive stomach; in pregnancy, the ingredients are generally fine in normal kitchen amounts.

Frequently asked questions

Which minerals are pumpkin seeds known for?

Pumpkin seeds are mainly known for magnesium, zinc, iron and phosphorus. The exact amounts vary with the variety and processing.

Is pumpkin seed oil special nutritionally?

It mainly provides unsaturated fatty acids and a little vitamin E. It's full of flavour, but it isn't an oil for high temperatures.

What does courgette bring to this dish apart from volume?

Courgette provides water, fibre and smaller amounts of potassium, vitamin C and carotenoids. It gives the dish a fresh, juicy feel.

Does garlic suit a sensitive digestion?

That's very individual. Garlic contains FODMAPs, which can make symptoms worse if you have a sensitive gut, IBS or a tendency to bloating.

Do pumpkin seeds contain notable plant compounds?

Yes, they contain phytosterols and phenolic compounds, among other things. In this recipe, though, they're mainly there for their nutty flavour and creaminess.

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