Cooking for vegetarians: minted pesto with leeks and peas

Pesto is an excellent dish enjoyed by vegetarians and meat-eaters alike. Add pesto to your healthy diet with this tasty recipe for minted pesto with leeks and peas.

• Preparation time: 5 minutes.
• Cooking time: 5 minutes.
• Serves 4.

Ingredients:

Pesto

• Handful chopped fresh mint leaves
• 15 ml (1 tbsp) extra virigin olive oil
• 10 ml (2 tsp) balsamic vinegar
• 2 ml (1/2 tsp) superfine sugar
• Salt and pepper to taste
• 2 small leeks
• 30 ml (2 tbsp) olive oil
• 325 ml (1 1/3 cups) frozen peas

Instructions:

1. First make the pesto by mixing the mint leaves, extra virgin olive oil, balsamic vinegar, superfine sugar and salt and pepper to taste in a small bowl.
2. Thinly slice leeks. Heat olive oil over medium-low heat and add the leeks. Sauté for five minutes, or until softened.
3. Meanwhile, simmer frozen peas in a pot of boiling water for four minutes, or until cooked.
4. Drain the cooked peas and add to the leeks in the pot, then stir in the minted pesto.

• Rich in a range of vitamins and minerals, peas are an excellent source of vitamin C to boost the immune system, and potassium for healthy muscle and nerve function.
• Peas are also high in fibre, which is good for digestion and for the heart, and in lutein, a natural plant pigment that helps to protect eyesight.

Nutritional information: 167 calories, 12 g fat, 2 g saturated fat, 10 g carbohydrates, 5 g protein, 7 g fibre.

• Try this recipe as a side dish with lamb steaks for the meat-eaters in your family.
• Mix the pesto, leeks and peas with whole-wheat pasta and top with grated Parmesan for a tasty supper.
• Make superfine sugar by processing granulated sugar in a food processor for 30 seconds.

Keep this tasty recipe in mind and in no time you can create a delicious meal that will satisfy your entire family!