Parsley pesto

May 5, 2026

Parsley pesto is a simple, versatile addition to many dishes that offers much more than just great flavour. What’s surprising is that it’s made from just a few ingredients, yet it brings a lot of nutritional value into your diet. It’s a real nutrient-packed sauce — just one spoon is enough to easily boost both the taste and the overall quality of a meal.

In classic pesto versions, hard aged cheese such as Parmesan is often added for its strong, savoury flavour. In this recipe, I intentionally left it out, because the calcium in cheese can reduce the absorption of iron from plant-based ingredients like parsley and pumpkin seeds. Instead, I used nutritional yeast, which adds a similar umami, slightly cheesy flavour but does not affect iron bioavailability in the same way. This way, the pesto makes better use of the nutritional potential of its ingredients.

Why is it worth eating parsley pesto?

Because it’s one of the easiest ways to add more nutrients to your everyday meals. Parsley provides a high amount of vitamin C, antioxidants, and vitamin K. Walnuts and pumpkin seeds are a source of healthy fats, magnesium, and zinc. Olive oil contributes monounsaturated fatty acids, while nutritional yeast adds B vitamins.

Parsley pesto – how to use it?

Parsley pesto is very versatile, which is one of its biggest advantages. You can add it to pasta, mix it with grains or rice, spread it on bread instead of butter or hummus, or serve it as an addition to roasted vegetables. It also works really well with protein-based dishes such as chicken or fish.

How long can you store pesto?

It’s best stored in the fridge in a sealed jar for about 5–7 days. A good tip is to cover the surface with a thin layer of olive oil — this reduces air exposure and slows down spoilage. If the pesto starts to smell or taste off, it should no longer be consumed.

Did you like this pesto? I have even more seasonal, healthy meal ideas for you. Get inspired!

Parsley pesto

Parsley pesto is a simple, versatile addition to many dishes that offers much more than just great flavour.

Print Pin Recipe

Prep Time 10

Course Condiment

Servings 10 tbsp

Kitchen utensils

Food processor / Blender

Ingredients

large bunch of parsley
3 tbsp pumpkin seeds
3 tbsp walnuts
1 tbsp tahini
1 garlic clove
80 ml olive oil (or more)
juice of ¼ lemon
2 nutritional yeast
generous pinch of salt

Instructions

Wash the parsley thoroughly under running water, pat dry, and place it in a food processor or blender.
Add all remaining ingredients. Blend until you get a thick paste-like consistency. If the pesto seems too thick, add a little more olive oil.
Transfer the pesto into sterilised jars. Cover the surface with a thin layer of olive oil — this helps reduce air exposure and slows down spoilage.
If you make a larger batch, the pesto can be easily frozen.

tips

Macros and calories per serving:

Calories: 110 kcal
Protein: 2 g
Fat: 10 g
Carbohydrates: 2 g
Fiber: 1 g

The following values are approximate and may vary depending on the specific brand and type of ingredients used. These calculations are estimated and are intended to provide a general nutritional overview.

key words parsley, parsley pesto