Cashew Pesto Dip

8.19.16 / 1 comment

cashew pesto crudite

This Cashew Pesto Dip is sure to be a crowd pleaser at your next get-together. Filled with a rich nutty essence offset by the fresh flavors of basil and lemon, this appetizer is sure to win over taste critics and food lovers alike, so be sure to make extras as this dip will disappear rather quickly! But don’t be fooled by its amazing flavor combinations–this recipe is also rich in nutrition too. Thanks to the cashews, this dip is filled with nutrients such as protein, monounsaturaed fatty acids, copper, phosphorus, manganese, magnesium, and zinc. They also provide 220 calories in a 1/4 cup serving. While cashews have a lower fat content than most other nuts, they contain primarily unsaturated fatty acids, 75% of which is oleic acid (the same heart-healthy monounsaturated fat found in olive oil), which promotes good cardiovascular health. Studies have even shown that monounsaturated fats reduce high triglyceride levels which are associated with increased risk for heart disease (1)! So don’t be shy about serving this at your next event–it’s a recipe that is sure to please everyone.

cashew pesto

Cashew Pesto Dip
Prep time:
Cook time:
Total time:
Serves: 24 servings
Ingredients
  • 4 garlic cloves
  • 2 cups raw cashews, soaked overnight or boiled for 20 minutes until tender
  • 1/4 cup pine nuts, toasted, optional
  • 5 tablespoons nutritional yeast
  • 1/2 teaspoon sea salt
  • 1/4 cup water
  • 2 cups basil, washed
  • 2 lemons juiced
  • 1/2 cup olive oil
Instructions
  1. In a food processor, add garlic, cashews, pine nuts, nutritional yeast, sea salt and water. Process until smooth.
  2. Add basil, lemon juice and olive oil while processing. Mix until smooth.
  3. Serve warm or cold.
Serving size: 2 tablespoons Calories: 160 calories, Fat: 14 grams, Saturated fat: 2 grams, Carbohydrates: 7 grams, Sugar: 1 gram, Sodium: 52 milligrams, Fiber: 1 gram, Protein: 4 grams, Cholesterol: 0 milligrams
Notes
Refrigerate in a sealed container for up to 3 days or freeze in freezer safe containers labeled and dated for up to 6 months.[br]Instead of nutritional yeast you could use Parmesan cheese, however that will change the nutrition information.

(1) The Nutritional Health Facts of Cashews. Odi Cashew. http://www.odicashew.com/pdf/nutritional_health_facts_of_cashew.pdf

One Response to Cashew Pesto Dip


  1. Pingback: Super Bowl Recipes from Registered Dietitians » Emily Kyle Nutrition

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