Soupe au Pistou

Vegetarian
Dairy Free
Health score
43%
Soupe au Pistou
45 min.
4
434kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our delightful Soupe au Pistou, a vegetarian and dairy-free dish that is perfect for any meal of the day. This hearty soup is not only a feast for the senses but also a wholesome option, packed with fresh vegetables and aromatic herbs. With a preparation time of just 45 minutes, it’s an ideal choice for a quick lunch or a comforting dinner.

The star of this recipe is the fragrant basil, which is blended into a rich pistou that elevates the soup to new heights. Each spoonful is a harmonious blend of tender vegetables, including zucchini, green beans,

Ingredients

  • cup basil leaves loosely packed
  • 1.5 cups canned tomatoes diced canned drained (one 15-ounce can)
  •  carrots chopped
  • quart chicken broth low-sodium homemade canned
  • 0.5 cup elbow macaroni 
  • small cloves garlic peeled
  • 0.3 pound green beans cut into 1-inch lengths
  • 0.3 teaspoon fresh-ground pepper black
  • tablespoons olive oil 
  • large onion chopped
  • pound potatoes boiling peeled cut into 1/2-inch dice
  • teaspoons salt 
  • cups water 
  • 0.5 pound zucchini quartered thin

Equipment

  • food processor
  • pot
  • blender

Directions

  1. In a large pot, heat 2 tablespoons of the oil over moderately low heat.
  2. Add the onion and carrots and cook, stirring occasionally, until the onions are translucent, about 5 minutes.
  3. Add the zucchini, green beans, 3/4 teaspoon of the salt, and the pepper and cook, stirring occasionally, until the vegetables start to soften, about 5 minutes longer.
  4. Add the potatoes, tomatoes, broth, and water and bring to a boil. Reduce the heat and simmer 15 minutes.
  5. Add the beans, pasta, and 1 teaspoon of the salt. Continue simmering until the vegetables are tender and the pasta is cooked through, about 10 minutes longer.
  6. Remove from the heat.
  7. Meanwhile, in a blender or food processor, puree the garlic, basil, and the remaining 4 tablespoons oil and 1/4 teaspoon salt. Stir 1/4 cup of this pistou into the soup.
  8. Serve the soup topped with the remaining pistou.
  9. Wine Recommendation: A good German riesling will cut through the richness of the soup and refresh your palate with its lively flavor. Try a kabinett or sptlese wine, preferably halbtrocken (on the dry side).

Nutrition Facts

Calories434kcal
Protein10.68%
Fat46.38%
Carbs42.94%

Properties

Glycemic Index
66.71
Glycemic Load
2.75
Inflammation Score
-10
Nutrition Score
25.569130254828%

Flavonoids

Apigenin
0.03mg
Luteolin
0.12mg
Isorhamnetin
1.88mg
Kaempferol
0.46mg
Myricetin
0.12mg
Quercetin
10.05mg

Nutrients percent of daily need

Calories:434.08kcal
21.7%
Fat:23.37g
35.95%
Saturated Fat:3.52g
22%
Carbohydrates:48.68g
16.23%
Net Carbohydrates:42.3g
15.38%
Sugar:9.8g
10.89%
Cholesterol:0mg
0%
Sodium:1422.6mg
61.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.11g
24.21%
Vitamin A:5835.71IU
116.71%
Vitamin K:62.51µg
59.53%
Vitamin C:38.09mg
46.17%
Manganese:0.77mg
38.43%
Potassium:1316.64mg
37.62%
Vitamin B3:6.36mg
31.8%
Vitamin B6:0.6mg
29.91%
Vitamin E:4.11mg
27.41%
Copper:0.52mg
26.2%
Fiber:6.39g
25.55%
Phosphorus:251.19mg
25.12%
Magnesium:77.61mg
19.4%
Iron:3.47mg
19.25%
Selenium:12.57µg
17.95%
Folate:70.81µg
17.7%
Vitamin B2:0.28mg
16.71%
Vitamin B1:0.24mg
16.06%
Calcium:112.13mg
11.21%
Zinc:1.47mg
9.78%
Vitamin B5:0.83mg
8.35%
Vitamin B12:0.24µg
3.94%
Source:My Recipes