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Low-Fat Soupe Au Pistou

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Submitted by J Jay

Try this savory low-fat soup made with zucchini, green beans and chickpeas.

YIELD

4 servings

PREP

20 min

COOK

20 min

READY

40 min

Ingredients

1 15
TABLESPOON ML OLIVE OIL
2 2
EACH EACH ONIONS
cut into 1/2 inch dice
2 2
EACH EACH CARROTS
cut into 1/2 inch dice
2 2
EACH EACH ZUCCHINI
cut into 1/2 inch dice
¼ 113.4
POUND G GREEN BEANS
cut into 1 inch pieces
3 3
EACH EACH TOMATOES
peeled, seeded, cut into 1/2 inch dice
8 8
EACH EACH GARLIC
cloves, finely chopped
½ 226.8
POUND G POTATOES
cut into 1/2 inch dice
3 7.1E+2
CUPS ML CHICKEN BROTH
low-fat or vegetable broth or water
1 237
CUP ML CHICKPEAS (GARBANZO BEANS)
or garbanzos, or canned bean of your choice, rinsed, drained
1 1
X X SALT
to taste *
1 1
X X BLACK PEPPER
to taste *
1 237
CUP ML BASIL
leaves, fresh, packed *
1 15
TABLESPOON ML OLIVE OIL
2 2
CLOVES CLOVES GARLIC
finely chopped
½ 118
CUP ML CHICKEN BROTH
low-fat, or vegetable broth or water
1 1
X X SALT
to taste *
1 1
X X BLACK PEPPER
freshly ground *
2 3E+1
TABLESPOONS ML PARMESAN CHEESE
grated

Directions

Begin by making the soup. Heat the olive oil in a large soup pot over moderate heat, and cook the onions and carrots for 5 to 10 minutes, until soft but not brown. Add the remaining ingredients and bring to a boil. Cover, reduce the heat, and simmer for 15 to 20 minutes, until the vegetables are tender.

For the pistou, combine all ingredients in a blender or food processor and purée until smooth.

To serve, ladle the soup into bowls and top with about 2 tablespoons (30 ml) of pistou and one (15 ml) of grated cheese. Served with thick slices of toasted garlic bread, this dish is a meal in itself.

Serves 4 to 6.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 662g (23.4 oz)
Amount per Serving
Calories 367 26% from fat
 % Daily Value *
Total Fat 11g 16%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 9mg 3%
Sodium 564mg 24%
Total Carbohydrate 19g 19%
Dietary Fiber 9g 36%
Sugars g
Protein 30g
Vitamin A 126% Vitamin C 88%
Calcium 16% Iron 16%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, High Fiber
 

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