Vegetable Soup with Pistou

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Vegetable Soup with Pistou
45 min.
6
193kcal

Suggestions


Warm your soul with this delightful Vegetable Soup with Pistou, a dish that perfectly embodies the essence of comfort and health. Packed with vibrant seasonal vegetables and an aromatic blend of flavors, this vegetarian and vegan soup is designed to nourish both body and spirit. Ready in just 45 minutes, it serves six, making it an excellent choice for family gatherings or a cozy meal prep for the week ahead.

The magic of this recipe lies not only in its abundance of fresh ingredients, like tender green beans, hearty potatoes, and zesty leeks, but also in the addition of the fragrant pistou. This traditional Provençal sauce, made from fresh basil, garlic, and olive oil, adds a burst of flavor that elevates the entire dish. Each spoonful offers a delightful contrast of textures, from the soft vegetables to the perfectly cooked farfalle pasta.

With only 193 calories per serving, this soup boasts an impressive health score of 100, making it a guilt-free choice for any meal. The nourishing proteins from the cannellini beans and the wholesome carbohydrates from the vegetables ensure that every bowl is as satisfying as it is healthy. Whether enjoyed as a starter, snack, or main course, this vegetable soup is sure to leave you feeling revitalized and content.

Ingredients

  •  bay leaves 
  • 14.5 ounce frangelico diced canned
  • cup cannellini dried white ( kidney beans)
  • large carrots peeled chopped
  • cup farfalle pasta (bow-tie pasta)
  •  garlic clove minced
  • 0.5 pound green beans trimmed cut into 1-inch pieces
  •  leek white green thinly sliced ( and pale parts only)
  • large onion chopped
  • pound potatoes - remove skin quartered
  •  thyme sprigs fresh
  • 10 cups water ()
  • medium zucchini chopped
  • servings frangelico 
  • servings frangelico 

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Combine 4 cups water, beans, onion and 2 garlic cloves in heavy large pot. Bring to boil. Reduce heat. Cover; simmer until beans are just tender, stirring occasionally, about 55 minutes.
  2. Add 6 cups water, 4 garlic cloves, potatoes, leeks, carrots, tomatoes with juices, half of green beans, half of zucchini, thyme and bay leaf. Bring to boil. Cover; simmer until vegetables are tender, stirring occasionally, 30 minutes.
  3. Add pasta to soup. Simmer 12 minutes.
  4. Add remaining green beans and zucchini to soup. Simmer until pasta is just cooked through but still firm to bite, about 5 minutes longer. Season to taste with salt and pepper. Ladle soup into bowls. Spoon 1 tablespoon Pistou atop each. Pass remaining Pistou separately.

Nutrition Facts

Calories193kcal
Protein15.62%
Fat3.96%
Carbs80.42%

Properties

Glycemic Index
49.64
Glycemic Load
7.39
Inflammation Score
-10
Nutrition Score
20.580869467362%

Flavonoids

Apigenin
0.02mg
Luteolin
0.38mg
Isorhamnetin
1.25mg
Kaempferol
1.19mg
Myricetin
0.18mg
Quercetin
7.16mg

Nutrients percent of daily need

Calories:193.44kcal
9.67%
Fat:0.9g
1.38%
Saturated Fat:0.19g
1.16%
Carbohydrates:40.9g
13.63%
Net Carbohydrates:33.94g
12.34%
Sugar:7.59g
8.43%
Cholesterol:0mg
0%
Sodium:65.78mg
2.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.95g
15.89%
Vitamin A:4934.23IU
98.68%
Manganese:0.79mg
39.73%
Vitamin K:41.01µg
39.05%
Vitamin C:32mg
38.79%
Fiber:6.96g
27.84%
Folate:110.63µg
27.66%
Potassium:918.9mg
26.25%
Vitamin B6:0.51mg
25.5%
Copper:0.39mg
19.33%
Magnesium:75mg
18.75%
Phosphorus:176.26mg
17.63%
Iron:2.89mg
16.05%
Vitamin B1:0.23mg
15.29%
Selenium:8.25µg
11.79%
Vitamin B3:2.2mg
10.99%
Vitamin B2:0.18mg
10.79%
Calcium:95.7mg
9.57%
Zinc:1.21mg
8.05%
Vitamin B5:0.7mg
6.96%
Vitamin E:0.7mg
4.66%
Source:Epicurious