Pistou soup

Gluten Free
Health score
15%
Pistou soup
45 min.
8
299kcal

Suggestions


Pistou soup is a delightful and hearty dish that brings together the fresh flavors of Mediterranean vegetables with a rich, fragrant pesto sauce. Perfect for a cozy lunch or dinner, this gluten-free soup is packed with wholesome ingredients like carrots, celery, fennel, turnips, and beans, offering a nourishing and satisfying experience for all. The combination of tender vegetables and the punchy basil pesto creates a symphony of flavors that will tantalize your taste buds.

Whether you're hosting a family meal or enjoying a quiet evening, this Pistou soup is an excellent choice. The homemade pesto adds a burst of freshness and depth to the dish, while the addition of Parmesan and crunchy croûtons ensures that every spoonful is packed with flavor and texture. Plus, the easy-to-follow steps mean you’ll be able to enjoy this vibrant meal in just 45 minutes.

Ideal for anyone looking for a wholesome, comforting meal that’s both delicious and filling, this soup can be enjoyed by all, from busy professionals to families. With only a few simple ingredients and a touch of culinary creativity, Pistou soup is sure to become a favorite in your recipe collection. Try it today and treat yourself to a nourishing bowl of Mediterranean goodness!

Ingredients

  • tbsp olive oil 
  •  onion finely chopped
  • medium celery stalks peeled finely chopped
  • small fennel bulb trimmed finely chopped
  • 250 celery root peeled finely chopped
  • 140 peas frozen
  • 140 turtle beans dried tinned
  • large bunch basil 
  • clove garlic 
  • 100 ml olive oil extra virgin extra-virgin
  • servings parmesan grated

Equipment

  • frying pan

Directions

  1. Heat the oil in a large pan and sweat the onion, carrots, celery, fennel, turnip, celeriac and parsnip for 5-10 mins.
  2. Pour over 1.6 litres of boiling water, season and simmer for 10-15 mins, until the vegetables are tender. At the last moment add the peas and the beans and cook for a further 1 min. Taste and season with salt and pepper as necessary.
  3. Meanwhile, make the pesto sauce. Blanch the basil leaves in boiling water for 5 secs, then remove and cool under cold running water. Pat dry and pure all the ingredients in a liquidiser. Taste and season, then reserve. Keep in the fridge until required. When ready to serve, pour the soup into a large, warmed tureen, top with some of the pesto sauce and serve to your guests.
  4. Place Parmesan and crotons on the table so guests may help themselves.

Nutrition Facts

Calories299kcal
Protein17.24%
Fat68%
Carbs14.76%

Properties

Glycemic Index
41.79
Glycemic Load
2.86
Inflammation Score
-6
Nutrition Score
12.472173856652%

Flavonoids

Eriodictyol
0.32mg
Apigenin
0.8mg
Luteolin
0.03mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
2.93mg

Nutrients percent of daily need

Calories:298.52kcal
14.93%
Fat:22.94g
35.3%
Saturated Fat:7.05g
44.07%
Carbohydrates:11.2g
3.73%
Net Carbohydrates:8.2g
2.98%
Sugar:3.48g
3.87%
Cholesterol:20.4mg
6.8%
Sodium:530.74mg
23.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.09g
26.17%
Vitamin K:49.51µg
47.16%
Calcium:401.38mg
40.14%
Phosphorus:289.67mg
28.97%
Vitamin C:18.03mg
21.86%
Vitamin E:2.53mg
16.88%
Fiber:3g
12.01%
Folate:45.04µg
11.26%
Manganese:0.22mg
10.98%
Selenium:7.62µg
10.88%
Potassium:349mg
9.97%
Vitamin A:464.92IU
9.3%
Magnesium:37.14mg
9.29%
Vitamin B2:0.16mg
9.19%
Zinc:1.31mg
8.74%
Vitamin B6:0.15mg
7.28%
Iron:1.28mg
7.11%
Vitamin B12:0.36µg
6%
Vitamin B1:0.08mg
5.63%
Copper:0.1mg
5.23%
Vitamin B3:0.88mg
4.42%
Vitamin B5:0.36mg
3.56%