Vegetable Soup with Pistou

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

Suggestions


Are you looking for a delicious and nutritious way to warm up your day? This Vegetable Soup with Pistou is the perfect answer! Packed with vibrant vegetables and hearty beans, this vegan and vegetarian dish not only delights the palate but also boasts a remarkable health score of 100, making it one of the healthiest choices you can indulge in. With just 193 calories per serving, it’s an ideal option for a light lunch or a comforting dinner.

Imagine a steaming bowl filled with tender potatoes, colorful carrots, and fresh green beans, all simmered to perfection. The addition of farfalle pasta adds a satisfying texture, while the homemade Pistou—a fragrant blend of fresh basil, garlic, and olive oil—elevates the flavors to a whole new level. This aromatic condiment complements each bowl, providing bursts of freshness that are simply irresistible.

Designed to be enjoyed by everyone, this soup is not only dairy-free but also perfect for those following a healthy lifestyle. Whether you’re serving it as an appetizer, a mid-day snack, or as the star of your meal, this Vegetable Soup with Pistou is sure to impress your guests and keep your taste buds dancing. Let’s cook up a fresh, wholesome pot that nourishes both body and spirit!

Ingredients

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

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