Provencal-style Vegetable Soup with Pesto
Nutritional values
(Percentage of daily recommendation)
| Calorie | 571 cal. | (27 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.7 g | (46 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 127.7 μg | (213 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.4 mg | (78 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 257 μg | (86 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 25.8 μg | (57 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 115 mg | (121 %) | ||
| Potassium | 1,824 mg | (46 %) | ||
| Calcium | 405 mg | (41 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 207 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 19 g |
Ingredients
- For the pesto
- 3 garlic cloves (peeled)
- 6 Tbsps Parmesan (fresh grated)
- 1 bunch Basil
- olive oil (extra-virgin)
Preparation steps
Rinse and halve the zucchini, then cut into slices. Rinse, dry and slice the leek. Blanche the tomatoes in boiling water, then peel and cut into quarters. Rinse and pat dry the green beans, and cut into long pieces. Peel the carrot peel and cut into thick slices. Rinse and peel the potatoes and chop into small pieces. Rinse the white and red beans under cold running water and drain well.
Place all vegetables except for the white and red beans in a pot and cover with water, about 3-4 cm (approximately 1 to 1-1/2 inches) above the vegetables. Add salt and bring to a boil, then reduce the heat and simmer for 30-35 minutes, until the vegetables are cooked. Add in the white and red beans and season with salt and pepper. Stir in 1-2 tablespoons of olive oil. Cook the noodles separately in salted water, drain and set aside.
Finely mash the garlic with a mortar and pestle.
Add dried basil leaves to the mashed garlic and finely crush. Mix in the Parmesan cheese and stir in 3-4 tablespoons olive oil.
Ladle the soup in bowls, stir in the cooked noodles and spoon pesto on top. Serve hot.
