Anti Inflammatory Walnut Pesto Whole Wheat Pasta with Sardines & Broccoli
This bowl is a powerhouse of ingredients that researchers and nutritionists consistently point to when talking about eating to reduce chronic inflammation — and it genuinely tastes incredible. Whole wheat pasta forms a hearty, fiber-rich base, while sardines bring a serious dose of omega-3 fatty acids in a form that's far more affordable and convenient than fresh fish. The homemade walnut pesto is where things get really interesting: raw walnuts blended with fresh basil, garlic, lemon juice, and extra virgin olive oil creates a sauce that's rich, bright, and loaded with polyphenols and healthy fats. Broccoli florets cook right in the pasta pot during the final minutes, so they stay vibrant and tender without any extra dishes. Everything comes together with a splash of starchy pasta water to make the pesto silky and cohesive, then the sardines are folded in gently so they stay in satisfying, meaty flakes rather than disappearing into the sauce. A finishing drizzle of olive oil and a squeeze of fresh lemon pull all those bold flavors into focus. This recipe serves four and is the kind of weeknight dinner that feels indulgent while quietly doing a lot of good work.
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Learn more →Ingredients
4 servings
For the pasta
- 12 oz whole wheat pasta (penne or fusilli)
- 1 tsp salt, plus more for pasta water
- 4 cups broccoli florets (about 1 medium head), cut into bite-sized pieces
- 2 cans (4.4 oz each) sardines in olive oil, drained
- ¼ cup reserved pasta water
For the walnut pesto
- 2 cups fresh basil leaves, loosely packed
- ½ cup raw walnuts
- 2 cloves garlic, peeled
- ⅓ cup extra virgin olive oil, plus more for finishing
- 2 tbsp lemon juice (from about 1 lemon)
- ¼ tsp black pepper
- ¼ tsp red pepper flakes (optional)
For serving
- lemon wedges, for serving (optional)
- fresh basil leaves, for serving (optional)
Instructions
- 1
Bring a large pot of generously salted water to a boil over high heat.
- 2
While the water heats, make the walnut pesto: combine the basil, raw walnuts, garlic, lemon juice, black pepper, and red pepper flakes (if using) in a food processor. Pulse 6–8 times until coarsely chopped. With the motor running, stream in the 1/3 cup olive oil until the pesto is smooth but still has some texture. Season with the 1 tsp salt and set aside.
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