Provençal Pistou

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
82%
Provençal Pistou
45 min.
4
202kcal

Suggestions

Ingredients

  • cups basil coarsely chopped
  •  bay leaf 
  • medium carrots cut into 1/2-inch dice
  • small rib celery cut into 1/2-inch dice
  • cups chicken stock see low-sodium canned
  • 0.5 cup corn kernels fresh
  • medium garlic cloves quartered
  • ounces green beans cut into 1-inch pieces
  • medium leek thinly sliced
  • ounces beans dried fresh such as cranberry beans ( 1 cup) or 1/2 cup black-eyed peas, soaked overnight in cold water and drained shelled
  • 0.5 cup olive oil extra-virgin
  •  bell pepper red cut into 1/2-inch dice
  • servings salt and pepper freshly ground
  • large shallots thinly sliced
  •  thyme sprigs 
  • cups water 
  • medium zucchini quartered

Equipment

  • food processor
  • bowl
  • sauce pan
  • blender

Directions

  1. In a small saucepan, combine the beans with the bay leaf and 2 cups of the water. Cover partially and simmer over low heat until tender, about 20 minutes for fresh beans and 45 minutes for dried. Discard the bay leaf.
  2. Heat 2 tablespoons of the olive oil in a large saucepan.
  3. Add the leek, shallot, celery, carrots, bell pepper, thyme and the remaining 3 tablespoons of water and cook over moderate heat until the water has evaporated and the vegetables soften, about 10 minutes.
  4. Add the stock and a large pinch each of salt and pepper; bring to a simmer.
  5. Add the green beans, corn and the cooked shell beans along with any remaining cooking liquid. Cover and simmer over low heat until the corn is tender, about 5 minutes.
  6. Meanwhile, in a food processor, combine the basil and garlic and process to a paste. With the machine on, slowly pour in the remaining 1/2 cup of olive oil.
  7. Transfer the puree to a blender and blend until very smooth. Scrape the puree into a bowl and season with salt.
  8. Add the zucchini to the soup and simmer just until tender, about 4 minutes. Discard the thyme sprigs and season the soup with salt and pepper.
  9. Remove the soup from the heat, stir in the basil puree and serve at once.

Nutrition Facts

Calories202kcal
Protein19.47%
Fat31.73%
Carbs48.8%

Properties

Glycemic Index
94.71
Glycemic Load
3.52
Inflammation Score
-10
Nutrition Score
24.243478381115%

Flavonoids

Apigenin
0.05mg
Luteolin
0.52mg
Kaempferol
0.81mg
Myricetin
0.13mg
Quercetin
1.29mg

Nutrients percent of daily need

Calories:201.84kcal
10.09%
Fat:7.75g
11.92%
Saturated Fat:1.36g
8.52%
Carbohydrates:26.8g
8.93%
Net Carbohydrates:19.94g
7.25%
Sugar:7.71g
8.57%
Cholesterol:0mg
0%
Sodium:307.98mg
13.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.69g
21.39%
Vitamin A:7386.21IU
147.72%
Vitamin K:83.58µg
79.6%
Vitamin C:60.2mg
72.97%
Manganese:0.67mg
33.58%
Folate:131.93µg
32.98%
Fiber:6.86g
27.42%
Vitamin B3:4.96mg
24.78%
Potassium:819.61mg
23.42%
Vitamin B6:0.43mg
21.72%
Phosphorus:195.38mg
19.54%
Copper:0.37mg
18.36%
Iron:2.97mg
16.48%
Magnesium:64.24mg
16.06%
Vitamin B2:0.24mg
14.18%
Vitamin B1:0.2mg
13.01%
Vitamin E:1.94mg
12.95%
Calcium:101.36mg
10.14%
Zinc:1.21mg
8.09%
Vitamin B5:0.63mg
6.3%
Vitamin B12:0.24µg
3.93%
Selenium:1.46µg
2.09%
Source:My Recipes