Minestrone Soup with Pistou
Healthy, because
Even smarter
Nutritional values
The celery supports the defence against pathogens by containing essential mustard oils that render the culprits harmless. The beans belong to the legumes and therefore score with proteins, which our body needs as building material for new cells, hormones and messenger substances.
The vegetable soup is typical in Italy and is known there under the name Minestrone. Classically it is prepared relatively richly with potatoes and noodles or rice. Depending on the region, the soup is refined with bacon or pesto. If you cannot get pecorino, you can use parmesan instead.
(Percentage of daily recommendation)
| Calorie | 457 cal. | (22 %) | ||
| Protein | 13.63 g | (14 %) | ||
| Fat | 22.11 g | (19 %) | ||
| Carbohydrates | 55.12 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.65 g | (9 %) |
| Vitamin A | 78.88 mg | (9,860 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.31 mg | (3 %) | ||
| Vitamin B₁ | 0.39 mg | (39 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.17 mg | (26 %) | ||
| Vitamin B₆ | 0.29 mg | (21 %) | ||
| Folate | 97.7 μg | (33 %) | ||
| Pantothenic acid | 0.28 mg | (5 %) | ||
| Biotin | 1.31 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 44.02 mg | (46 %) | ||
| Potassium | 452.97 mg | (11 %) | ||
| Calcium | 102.4 mg | (10 %) | ||
| Magnesium | 28.37 mg | (9 %) | ||
| Iron | 2.97 mg | (20 %) | ||
| Iodine | 1.05 μg | (1 %) | ||
| Zinc | 0.45 mg | (6 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Cholesterol | 7.5 mg |
Ingredients
- For the soup
- 150 grams white broad Beans (dried)
- 1 onion
- 2 Tbsps olive oil
- 1 l Vegetable broth
- 100 grams Celery root
- 100 grams waxy potatoes
- 100 grams (Italian style) flat green Beans
- 1 Zucchini
- 1 Red Bell pepper
- 150 grams short tubular pasta (such as ditalini)
- salt
- peppers
- For the pistou
- 2 handfuls Basil
- 2 garlic cloves
- 30 grams pecorino romano
- 50 milliliters olive oil
- salt
- peppers
- Basil (for garnish)
Preparation steps
Soak the broad beans overnight in plenty of cold water.
Peel and dice the onion. Heat the olive oil in a large pot and sauté the onion until translucent. Stir in the vegetable broth and the soaked beans, bring to a boil, cover and simmer for about 20 minutes. Meanwhile, rinse, peel and dice the celery root and potatoes into 1 cm cubes. Rinse the green beans and cut diagonally into small pieces. Add the celery root, potatoes and green beans to the soup and simmer for 10 minutes. Rinse and dice the zucchini. Rinse the bell pepper, remove the ribs and seeds and dice. Add to the soup and continue simmering for another 10 minutes.
For the pistou: Rinse the basil, pat dry and remove the leaves. Peel the garlic. Coarsely chop the Pecorino cheese. Pulse the basil, garlic and cheese in a food processor until finely chopped. With the food processor running, drizzle in the olive oil and blend until smooth. Season with salt and pepper.
Season the soup with salt and pepper to taste, ladle into bowls and top with a dollop of the pistou. Garnish with fresh basil and serve.
