Vegetable Soup with Pistou

Health score
57%
Vegetable Soup with Pistou
45 min.
6
266kcal

Suggestions



If you're in the mood for a comforting bowl of soup that embodies the essence of wholesome ingredients, our Vegetable Soup with Pistou is the perfect choice! This vibrant, nutrient-packed soup is not just a delightful starter but also serves as a nourishing snack or meal in its own right. With every spoonful, you’ll savor the rich flavors of fresh vegetables, with tender beans and pasta that make it heartwarming and satisfying.


The highlight of this recipe is the addition of pistou, a traditional Provençal sauce made from fresh basil, garlic, and Parmesan cheese. This aromatic blend is swirled into the soup just before serving, elevating the dish with a burst of fresh, herbal flavor that is simply irresistible. It's an excellent way to incorporate more vegetables into your diet while keeping the meal light yet satisfying, with just 266 calories per serving.


In just 45 minutes, you can create a hearty dish that serves up to six people, making it ideal for family dinners or cozy gatherings with friends. So, gather your ingredients and let's bring the taste of the Mediterranean to your kitchen with this delectable Vegetable Soup with Pistou. You'll impress your guests and nourish your body with every delicious bowl!

Ingredients

  •  bay leaves 
  • 0.3 teaspoon pepper black
  • cup carrots finely chopped ( 2 medium)
  • 0.5 cup navy beans dried
  • 0.8 cup elbow macaroni uncooked
  • tablespoons olive oil extravirgin
  • cup basil fresh
  •  garlic clove peeled
  • 0.3 pound green beans trimmed
  • Dash ground thyme 
  • 1.8 cups leek chopped
  • cup onion chopped
  • 0.3 cup parmesan cheese grated
  •  parsley 
  • 0.8 cup potatoes diced peeled
  • 1.5 teaspoons salt 
  • cup canned tomatoes peeled seeded chopped
  • cups water 
  • 10 cup water 
  • 1.5 cups zucchini diced ( 2)

Equipment

  • food processor
  • frying pan
  • dutch oven

Directions

  1. To prepare soup, sort and wash beans, and place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours.
  2. Drain; return beans to pan.
  3. Add 6 cups water; bring to a boil. Reduce heat, and simmer for 45 minutes or until tender.
  4. Drain; return beans to pan.
  5. Add leek and next 9 ingredients (through dash of thyme) to pan, stirring to combine.
  6. Add 10 cups water; bring to a boil. Reduce heat; simmer 30 minutes or until potato is tender.
  7. Stir in zucchini, macaroni, and green beans; cook 15 minutes or until macaroni is tender. Discard bay leaf.
  8. To prepare pistou, combine basil, cheese, and garlic in a food processor; process until a stiff paste forms. With processor on, slowly pour oil through food chute; process until well blended.
  9. Serve with soup.
  10. Garnish with thyme sprigs, if desired.

Nutrition Facts

Calories266kcal
Protein15.37%
Fat23.51%
Carbs61.12%

Properties

Glycemic Index
69.1
Glycemic Load
6.32
Inflammation Score
-10
Nutrition Score
23.179999970871%

Flavonoids

Apigenin
2.88mg
Luteolin
0.08mg
Isorhamnetin
1.34mg
Kaempferol
1.24mg
Myricetin
0.34mg
Quercetin
6.62mg

Nutrients percent of daily need

Calories:266.47kcal
13.32%
Fat:7.18g
11.05%
Saturated Fat:1.67g
10.45%
Carbohydrates:42g
14%
Net Carbohydrates:33.66g
12.24%
Sugar:6.89g
7.66%
Cholesterol:4.83mg
1.61%
Sodium:796.87mg
34.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.56g
21.12%
Vitamin A:4616.31IU
92.33%
Vitamin K:71.09µg
67.71%
Manganese:0.88mg
43.77%
Fiber:8.34g
33.37%
Vitamin C:26.3mg
31.88%
Folate:118.69µg
29.67%
Copper:0.46mg
23.06%
Vitamin B6:0.46mg
22.91%
Selenium:15.93µg
22.76%
Magnesium:85.37mg
21.34%
Potassium:745mg
21.29%
Phosphorus:211.21mg
21.12%
Iron:3.27mg
18.15%
Vitamin B1:0.27mg
17.96%
Calcium:169.79mg
16.98%
Zinc:1.67mg
11.14%
Vitamin E:1.55mg
10.36%
Vitamin B2:0.17mg
10.12%
Vitamin B3:1.94mg
9.71%
Vitamin B5:0.61mg
6.07%
Vitamin B12:0.08µg
1.25%
Source:My Recipes