Pitta-Pacifying Recipe: Raw Zucchini & Mint Walnut Pesto | Banyan Botanicals

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Pitta-Pacifying Recipe: Raw Zucchini & Mint Walnut Pesto

posted in Recipes & DIY
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The Spring Diet

Spring is the season for a lighter, cleansing diet in Ayurvedic practice. This is because the foods that nature provides during these months, just before summer, are all of the lighter variety. Continue Reading >

Light and fresh, Raw Zucchini Noodles with Mint Walnut Pesto is a revitalizing springtime and summer dish. In this season of heavy humid air, your body craves the cool refreshment this meal provides. The warmth and moisture in the air means both pitta and kapha are increased. As a result, you may experience excess mucus melting away and suffer from a runny nose, post nasal drip, or other seasonal allergy related complaints. This meal pacifies both pitta and kapha and will keep internal heat balanced and support clear, uncongested breathing.

Raw foods are notoriously difficult to digest and can lead to the formation of digestive toxins, known as ama. Pitta types generally have a strong digestive capacity and can handle some cooling, raw foods at this time of year. However, if you suffer from weak digestion, gas or bloating, consider sautéing the zucchini in ghee for 5 minutes before serving. Make sure to skin and seed your zucchini any time you plan on eating it raw.

Mint and parsley add a cleansing element to this recipe as they clear stagnation and help the natural flush of toxins from the body. Mint and parsley stimulate digestion, assisting your body to process the raw zucchini, and the sautéed garlic and onions have a similar effect on agni. Walnuts offer a satisfying weight and a nourishing, oily quality to the recipe. Enjoy on a warm June evening as the sun goes down. You’ll feel light but satisfied after this dish.


  • 4 cups zucchini
  • 1 cup walnuts (finely chopped)
  • ¾ cup water
  • ½ cup fresh mint
  • ½ cup fresh parsley
  • ¼ cup olive oil
  • ¼ cup yellow onion (chopped)
  • 2 cloves garlic (minced)
  • ½ teaspoon lemon zest
  • ¼ teaspoon mineral salt


Heat 1 tablespoon olive oil in a medium frying pan. Sauté onion and garlic until soft and translucent.

Puree mint, parsley, lemon, salt, water, and remaining olive oil with the cooked onions and garlic. Return the pureed sauce to the pan, add finely chopped walnuts, and simmer over medium heat for 10 minutes.

Meanwhile, skin and seed the zucchini. Slice lengthwise into long, paper thin strips, or use a spiralizer if you have one.

Place the zucchini strips into a bowl and toss with the warm pesto sauce. Garnish with chopped walnuts and a sprig of parsley.

Optional Extras:

For added richness in the sauce, allow onions to fully caramelize.

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How to Balance Heat with What You Eat

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