Fall Vegetable Stew with Mint Pesto

Vegetarian
Gluten Free
Health score
57%
Fall Vegetable Stew with Mint Pesto
47 min.
8
265kcal

Suggestions


Warm up this fall with a hearty and wholesome dish that’s sure to satisfy your cravings. This Fall Vegetable Stew with Mint Pesto is a perfect blend of fresh, seasonal vegetables and aromatic flavors, making it an ideal choice for lunch or dinner. Packed with nutrient-rich ingredients like cannellini beans, carrots, leeks, and red potatoes, this vegetarian and gluten-free stew is both filling and healthy. The vibrant mint pesto topping adds a burst of freshness and a delightful zing, taking the dish to the next level.

With just a handful of ingredients and a simple process, this recipe proves that you don't have to be a professional chef to make a delicious, nutritious meal. It’s perfect for sharing with family and friends, and with a health score of 57, you can feel good about indulging. Plus, it's ready in under an hour, making it a great weeknight dinner option. Whether you're trying to eat more plant-based meals or just looking for a cozy dish to enjoy on a cool evening, this stew is sure to become a go-to favorite!

Ingredients

  • cups basil 
  • teaspoon pepper black freshly ground
  • 30 ounce cannellini beans unsalted rinsed drained canned
  • 0.5 cup carrots chopped
  •  garlic clove chopped
  • cups green beans () ( 1/2 pound)
  • 1.5 teaspoons kosher salt 
  • cup leek chopped
  • cups mint leaves 
  • 0.3 cup olive oil extra virgin extra-virgin
  • cup onion chopped
  • cup parsnips chopped
  • 0.5 cup potatoes - remove skin red chopped ( 2 medium)
  •  thyme sprigs 
  • 1.5 cups tomatoes seeded chopped
  • 0.5 cup pecorino cheese grated
  • cups water 

Equipment

  • food processor
  • bowl
  • sauce pan
  • ladle

Directions

  1. Combine first 11 ingredients in a large saucepan over medium-high heat; bring to a boil. Reduce heat, and simmer 20 minutes. Stir in green beans; cook 10 minutes or until tender.
  2. Combine oil and remaining ingredients in a food processor; process until smooth. Ladle 1 3/4 cups soup into each of 8 bowls; top each serving with 1 1/2 tablespoons pesto.
  3. Serve immediately.

Nutrition Facts

Calories265kcal
Protein17.71%
Fat29.65%
Carbs52.64%

Properties

Glycemic Index
59.6
Glycemic Load
8.76
Inflammation Score
-10
Nutrition Score
20.943913188318%

Flavonoids

Eriodictyol
3.48mg
Hesperetin
1.14mg
Naringenin
0.19mg
Apigenin
0.63mg
Luteolin
1.71mg
Isorhamnetin
1mg
Kaempferol
0.6mg
Myricetin
0.13mg
Quercetin
5.22mg

Nutrients percent of daily need

Calories:265.36kcal
13.27%
Fat:9.09g
13.98%
Saturated Fat:2.12g
13.26%
Carbohydrates:36.31g
12.1%
Net Carbohydrates:27.31g
9.93%
Sugar:4.54g
5.05%
Cholesterol:4.25mg
1.42%
Sodium:571.61mg
24.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.21g
24.42%
Vitamin A:2813.6IU
56.27%
Manganese:1.1mg
54.92%
Vitamin K:56.86µg
54.15%
Fiber:9g
36%
Folate:124.45µg
31.11%
Iron:4.96mg
27.56%
Potassium:865.39mg
24.73%
Magnesium:95.66mg
23.92%
Vitamin C:19.62mg
23.79%
Calcium:236.07mg
23.61%
Copper:0.44mg
22.2%
Phosphorus:199.22mg
19.92%
Vitamin E:2.55mg
16.99%
Vitamin B6:0.28mg
13.77%
Vitamin B1:0.19mg
12.8%
Zinc:1.88mg
12.56%
Vitamin B2:0.16mg
9.18%
Selenium:4.06µg
5.8%
Vitamin B5:0.55mg
5.52%
Vitamin B3:1.09mg
5.45%
Vitamin B12:0.08µg
1.25%
Source:My Recipes