The Ultimate Dairy-Free Pesto Recipe with Hemp

The internet does not need another pesto recipe, but what it does need is a little flair to the traditional basil pesto. I love using miso in my pesto, not only for that delicious umami flavour but also for the live-active cultures from this underutilized fermented food. Hemp is a sustainable source of protein, and a great replacement for pinenuts.

Nutrition

Health Benefits of Hemp

One of the top qualities of hemp is the high protein content, with ~ 3.5 grams of good quality protein per tablespoon. They also contain omega-3 fatty acids (read more on How To Get Your Omega-3s), helpful gamma-linolenic acid (GLA), and important minerals including magnesium and zinc.

Health Benefits of Miso

Miso is a great alternative to parmesan cheese because it also offers that distinct umami taste. Miso is made from fermenting soybeans and various grains and can enhance the nutritional profile of any dish by adding live active cultures. These healthy bugs have a role in gut health and can increase the bioavailability of certain nutrients.

Making a Dairy-Free Pesto with Hemp

Miso is used to replace the savouriness of the parmesan cheese; I like using white miso paste which has a subtler flavour. Hemp hearts are a great alternative to pinenuts. Not only do they offer more protein, but they are smooth and creamy and grown right here in Canada.

Variations

Pesto with Walnuts

Swap out the hemp hearts in this recipe for 1/4 cup of walnuts. Option to bake the walnuts in a preheated oven at 350° Fahrenheit for 8 minutes for a toasted walnut pesto.

Pesto with Almonds

Replace the hemp hearts with 1/4 cup of almonds for an almond pesto. Option to bake the almonds in a preheated oven at 350° Fahrenheit for 10 minutes for a toasted almond pesto. I like leaving some almond chunks in my almond pesto.

Red Pesto Recipe

To make a red pesto replace 1 cup of basil with 1 cup of roasted red peppers. Add remaining ingredients and blend until smooth. Add more olive oil until a consistency of your liking is achieved – more runny for pasta sauce, less runny for baking on protein.

Spinach Pesto

Make this a seasonal pesto by using spinach in place of basil outside of the summer months. No need to cook or blanch the spinach; simply replace baby spinach leaves for basil leaves in this recipe. Even better if you can do half spinach half basil!

Pesto Recipe No Nuts

Technically, hemp hearts are not a nut, so this recipe is naturally nut-free. Other nut-free options include sunflower seeds or pepitas (pumpkin seeds).

Making Dairy-Free Pesto with No Oil

You can make an oil-free pesto using water in place of oil. Using hemp hearts or cashews will lend a creamy texture that you would otherwise get from oil. Use equal amounts of water as you would oil.

Traditional Pesto Recipe

To turn this recipe into a traditional pesto recipe, use 1/4 cup of pinenuts in place of hemp hearts, 2 tablespoons of grated Parmesan cheese in place of miso and 2 tbsp of lemon in place of apple cider vinegar.

Tips

Blending Your Pesto

I have found that a food processor or Vitamix works better than a blender for making homemade pesto. If you are without, a chunky pesto can be made by hand. Chop the basil and garlic very finely with a sharp knife and then mix in the remaining ingredients until smooth.

Storing Pesto

Pesto stores well in the fridge for about a week. When storing pesto use a sealable glass jar. Drizzle just enough olive oil on top of the pesto so it doesn’t turn dark. Stir before using.

Freezing Pesto

I love making big batches of pesto with the herbs are fresh and freezing it to use later in the season. To freeze simply freeze in desired portion container (consider how much you use at one time), and use within the year. I also like freezing my pesto in ice cube trays, transferred into a sealable bag, for single-serving uses.

Notes

Make It Soy-Free

Traditional miso is made by fermenting soybeans with a grain. For a soy-free version use chickpea miso in place of regular miso.

Make It Gluten-Free

Make sure the miso is gluten-free, as some misos use fermented barley. I use Shiro miso for a gluten-free option. Serve the pesto with gluten-free pasta or black bean noodles.

Make It Seasonal

Use spinach or kale in place of basil in the winter, or try arugula or blanched nettles of something different.

Make A Pesto Salad Dressing

Pesto salad dressing tastes great on pasta salads or a simple green salad. Simply add 1/2 cup of water to the ingredients before blending.