Main Course ItalianKaleParmesanLemonVegetarian

Kale and Walnut Pasta

Name: Kale and Walnut Pasta
Cuisine: Italian
Ingredients: 1 cup walnuts, chopped or broken into bite-size pieces; 0.33 cup extra-virgin olive oil, plus more as needed; 6 large garlic cloves, chopped or crushed; 0.25 to 1/2 teaspoon red-pepper taste (to taste); 5 bunches Tuscan kale, stems removed, leaves coarsely chopped; 1 large lemon; Kosher salt to taste; Grated pecorino Romano, or Parmigiano Reggiano

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Contains:DairyTree Nut

High FODMAPTriggers: Garlic

Fructans

Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.

Directions

1
Place the walnuts in a large pan with a lid, and turn the heat up to medium. Toast eh walnuts, stirring occasionally until just fragrant, about 3 minutes, taking care not to burn them. Add 1 tablespoon of the olive oil, season to taste with salt and pepper, and stir for about 1 minute, and transfer to a small bowl. Wipe out the pan to make sure there aren't any walnut pieces remaining.
2
Bring a large pot of well-salted water to a boil for the pasta. Add the remaining olive oil and the garlic to the pan and cook over low heat, stirring occasionally, until fragrant, about 2 minutes. Add the red pepper flakes, stir, and cook until fragrant, about 30 seconds to 1 minute. Increase the heat to medium and add the kale to the pan, using tongs to turn and wilt the kale in the garlicky oil, and season with salt and pepper.
3
Once all the kale is in the pan, reduce the heat to medium-low and cover. Add the spaghetti to the pot of water and cook until al dente. As the spaghetti cooks add a couple of ladles of pasta water to the kale to help it wilt.
4
Squeeze half the lemon over the kale and toss. Taste the kale and add more lemon juice, salt, and pepper to taste. Remember you will be adding the salty pecorino and or Parmigiano later.
5
Once the pasta is cooked, add the pasta to the pan with the kale, adding more pasta water as necessary. Toss well until the pasta is glossy and silky with the oil and the kale is well mixed with the pasta. Add half the walnuts and half the cheese. Taste and add more olive oil and lemon to taste.
6
Remove from heat and shower with cheese, top with the remaining walnuts and serve.
7
Enjoy!

Diets

Fits as written

Vegetarian
Pescatarian
Gluten-free
Egg-free
Halal-friendly
Mediterranean

Works with easy swaps

Vegan (1)

Grated pecorino Romano → nutritional yeast

Dairy-free (1)

Grated pecorino Romano → nutritional yeast

Nut-free (1)

walnuts → sunflower or pumpkin seeds

Low FODMAP (1)

large garlic cloves → garlic-infused olive oil

Some other ingredients are only low FODMAP in small portions.

How we decide

Vegetarian:: No meat, poultry, fish, shellfish or gelatin (including stock made from them).
Vegan:: Vegetarian, plus no dairy, eggs or honey.
Pescatarian:: No meat, poultry or gelatin; fish and shellfish are fine.
Gluten-free:: No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
Dairy-free:: No milk, butter, cream, yogurt, cheese or other dairy.
Egg-free:: No eggs, egg noodles or mayonnaise.
Nut-free:: No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
Low FODMAP:: Rated from the ingredient list; see the Low FODMAP badge on each recipe.
Halal-friendly:: No pork products, alcohol or gelatin. This can't confirm halal sourcing.
Paleo:: No grains, legumes, dairy, refined sugar or seed oils.
Mediterranean:: No red or processed meat and no butter, lard, margarine or cream as cooking fats.
Low-carb:: About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
Keto:: About 10 g net carbs or less per serving, with at least 55% of calories from fat.
Atkins:: About 10 g net carbs or less and 5 g sugar or less per serving.
High-protein:: 25 g protein or more per serving.
Low-sodium:: About 600 mg sodium or less per serving.

Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.