Guilt-Free Delicacy

Vegetable Soup with Pesto

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Average: 5 (2 votes)
(2 votes)
Vegetable Soup with Pesto
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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 13 h. 57 min.
Ready in
Calories:
434
calories
Calories

Healthy, because

Even smarter

Nutritional values

Basil contains an enzyme which, similar to ibuprofen, has an anti-inflammatory and painkilling effect. 

This vegetable soup with pesto makes for a delicious light lunch paired with some salad.

1 serving contains
(Percentage of daily recommendation)
Calorie434 kcal(21 %)
Protein17.94 g(18 %)
Fat24.29 g(21 %)
Carbohydrates46.93 g(31 %)
Sugar added1.05 g(4 %)
Roughage19.15 g(64 %)
Vitamin A199.11 mg(24,889 %)
Vitamin D0.05 μg(0 %)
Vitamin E0.23 mg(2 %)
Vitamin B₁0.81 mg(81 %)
Vitamin B₂0.38 mg(35 %)
Niacin7.51 mg(63 %)
Vitamin B₆0.56 mg(40 %)
Folate531.91 μg(177 %)
Pantothenic acid0.99 mg(17 %)
Biotin1.56 μg(3 %)
Vitamin B₁₂0.12 μg(4 %)
Vitamin C34.52 mg(36 %)
Potassium1,150.28 mg(29 %)
Calcium217.3 mg(22 %)
Magnesium123.29 mg(41 %)
Iron5.62 mg(37 %)
Iodine2 μg(1 %)
Zinc3.91 mg(49 %)
Saturated fatty acids4.64 g
Cholesterol4.8 mg

Ingredients

for
6
For the pesto
1 handful parsley
1 handful Basil
1 garlic
7 tablespoons olive oil
1 ½ ounces freshly grated Parmesan
salt
freshly ground peppers
lemon juice
For the soup
10 ounces dried Borlotti bean (or cranberry, pinto beans)
16 ounces zucchini
1 onion
1 tablespoon olive oil
8 ounces Peas (fresh or frozen)
26 ounces Vegetable broth
1 tablespoon white balsamic vinegar
1 pinch sugar
salt
freshly ground peppers
How healthy are the main ingredients?
zucchiniolive oilParmesanparsleyBasilolive oil

Preparation steps

1.

For the soup, soak beans overnight with water.

2.

For the pesto, rinse herbs, shake dry and pluck off leaves. Peel garlic and chop coarsely. In a blender, coarsely puree garlic, herb leaves and oil to make a creamy pesto. Stir in Parmesan and season with salt, pepper and a dash of lemon.

3.

For the soup, add beans to a large pot with water, cook covered and simmer for about 1 hour. Drain when cooked. Rinse zucchini, trim, cut in half or into quarters and slice into 2 cm (approximately 1 inch) wide pieces. Peel onion and finely chop. Saute in a large pan with hot oil until translucent. Add zucchini and peas. Add broth and simmer for 8-10 minutes. Add 1-2 tablespoons pesto, add drained beans and season everything with vinegar, sugar, salt and pepper. To serve, pour the soup into soup bowls. If desired, serve remaining pesto in a small bowl with a fresh multigrain baguette.