Summer Minestrone

Gluten Free
Health score
36%
Summer Minestrone
40 min.
8
367kcal

Suggestions

Ingredients

  • bunch asparagus cut into 1-inch pieces
  •  bay leaf 
  •  celery ribs peeled chopped
  • cup basil leaves fresh
  • tablespoons basil leaves fresh chopped
  • sprigs marjoram fresh
  • cup mint leaves fresh
  •  garlic cloves minced peeled
  •  garlic cloves roughly chopped
  • cups young green beans cut into 1-inch pieces
  • cup heavy cream 
  • servings kosher salt and pepper black freshly ground
  • quarts chicken stock see low-sodium to cover
  • 0.3 cup olive oil extra-virgin
  • 0.5 cup olive oil extra-virgin
  • medium onion diced
  • 0.5 cup parmesan 
  • cups peas frozen english shelled (or substitute )
  • 0.5 cup pinenuts toasted
  • 0.3 teaspoon salt 
  • bunch watercress 

Equipment

  • food processor
  • bowl
  • pot

Directions

  1. In a large, heavy pot add a 3-count of extra-virgin olive oil.
  2. Add garlic, onion, bay leaf, marjoram and basil.
  3. Saute gently until fragrant.
  4. Add the vegetables and cook a little of the moisture out, about 5 to 7 minutes. Season with salt and pepper. Dump in the chicken stock and heavy cream bring to a gentle boil. Reduce heat and simmer uncovered for 15 to 20 so the flavours can come together - do not let it boil hard.
  5. Remove half of the vegetables from the pot and puree and add back to the pot to thicken. Simmer for 5 to 7 minutes until the vegetables are just tender.
  6. Serve each bowl with a spoonful of basil and mint pesto on top, a drizzle of extra-virgin olive oil and some freshly ground black pepper.
  7. Garnish with watercress or parsley.
  8. Put all the ingredients into a food processor and pulse until just combined and the pesto still has a lot of texture.

Nutrition Facts

Calories367kcal
Protein13.81%
Fat68.2%
Carbs17.99%

Properties

Glycemic Index
63.04
Glycemic Load
2.86
Inflammation Score
-9
Nutrition Score
22.123478205308%

Flavonoids

Eriodictyol
1.74mg
Hesperetin
0.57mg
Apigenin
0.96mg
Luteolin
0.79mg
Isorhamnetin
3.9mg
Kaempferol
1.73mg
Myricetin
0.12mg
Quercetin
12.39mg

Nutrients percent of daily need

Calories:367.43kcal
18.37%
Fat:29.38g
45.2%
Saturated Fat:10.1g
63.11%
Carbohydrates:17.43g
5.81%
Net Carbohydrates:12.27g
4.46%
Sugar:6.18g
6.86%
Cholesterol:37.87mg
12.62%
Sodium:261.83mg
11.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.39g
26.77%
Vitamin K:83.01µg
79.06%
Manganese:1.23mg
61.29%
Vitamin A:1934.17IU
38.68%
Vitamin C:27.14mg
32.9%
Phosphorus:274.92mg
27.49%
Vitamin B3:5.33mg
26.66%
Copper:0.48mg
23.75%
Vitamin E:3.3mg
22%
Vitamin B2:0.35mg
20.66%
Fiber:5.16g
20.63%
Iron:3.62mg
20.12%
Folate:78.96µg
19.74%
Potassium:635.35mg
18.15%
Vitamin B1:0.26mg
17.23%
Calcium:169.51mg
16.95%
Magnesium:64.86mg
16.22%
Zinc:1.99mg
13.29%
Vitamin B6:0.26mg
13.08%
Selenium:4.91µg
7.01%
Vitamin B12:0.36µg
5.99%
Vitamin B5:0.46mg
4.56%
Vitamin D:0.51µg
3.38%