+ 2 tbsp pine nuts
Pine nuts are rich in monounsaturated fats, vitamin E, and minerals including magnesium and zinc. They provide approximately 190 calories per ounce and are a good source of plant-based protein.
About
Pine nuts are the edible seeds harvested from the cones of various species of pine trees (genus Pinus), primarily Pinus pinea (stone pine) in the Mediterranean region and Pinus sibirica in Russia. The seeds are encased in hard shells within large cones and must be extracted and shelled before consumption. These ivory-colored, elongated kernels have a delicate, buttery flavor with subtle resinous notes and a soft, slightly waxy texture. The most prized varieties come from Mediterranean and Asian sources, with significant production in China, Russia, Turkey, and Southern Europe.
Pine nuts are relatively expensive compared to other tree nuts due to the labor-intensive harvesting and processing required. The high oil content (approximately 68% fat) contributes to their rich mouthfeel and tendency toward rancidity if stored improperly.
Culinary Uses
Pine nuts are a cornerstone ingredient in Mediterranean and Middle Eastern cuisines, most famously featured in pesto alla genovese where they are blended with basil, garlic, cheese, and olive oil. They are also integral to Italian risottos, Spanish piñon cookies, Turkish pilaf dishes, and Lebanese kibbeh. In North African and Middle Eastern cooking, toasted pine nuts garnish couscous, rice pilafs, and meat stews, providing textural contrast and richness. They work equally well in sweet applications—scattered over salads, incorporated into grain dishes, or featured in Middle Eastern pastries and halva. Lightly toasting them before use intensifies their nutty flavor and creates a more pronounced crunch.