Low-Fat Soupe Au Pistou
Try this savory low-fat soup made with zucchini, green beans and chickpeas.
Yield
4 servingsPrep
20 minCook
20 minReady
40 minLow Cholesterol, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | tablespoon |
olive oil
|
|
| 2 | each |
onions
cut into 1/2 inch dice |
|
| 2 | each |
carrots
cut into 1/2 inch dice |
|
| 2 | each |
zucchini
cut into 1/2 inch dice |
|
| ¼ | pound |
green beans
cut into 1 inch pieces |
|
| 3 | each |
tomatoes
peeled, seeded, cut into 1/2 inch dice |
|
| 8 | each |
garlic
cloves, finely chopped |
|
| ½ | pound |
potatoes
cut into 1/2 inch dice |
|
| 3 | cups |
chicken broth
low-fat or vegetable broth or water |
|
| 1 | cup |
chickpeas (garbanzo beans)
or garbanzos, or canned bean of your choice, rinsed, drained |
|
| 1 | x |
salt
to taste |
*
|
| 1 | x |
black pepper
to taste |
*
|
| 1 | cup |
basil
leaves, fresh, packed |
*
|
| 1 | tablespoon |
olive oil
|
|
| 2 | cloves |
garlic
finely chopped |
|
| ½ | cup |
chicken broth
low-fat, or vegetable broth or water |
|
| 1 | x |
salt
to taste |
*
|
| 1 | x |
black pepper
freshly ground |
*
|
| 2 | tablespoons |
Parmesan cheese
grated |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 15 | ml |
olive oil
|
|
| 2 | each |
onions
cut into 1/2 inch dice |
|
| 2 | each |
carrots
cut into 1/2 inch dice |
|
| 2 | each |
zucchini
cut into 1/2 inch dice |
|
| 113.4 | g |
green beans
cut into 1 inch pieces |
|
| 3 | each |
tomatoes
peeled, seeded, cut into 1/2 inch dice |
|
| 8 | each |
garlic
cloves, finely chopped |
|
| 226.8 | g |
potatoes
cut into 1/2 inch dice |
|
| 7.1E+2 | ml |
chicken broth
low-fat or vegetable broth or water |
|
| 237 | ml |
chickpeas (garbanzo beans)
or garbanzos, or canned bean of your choice, rinsed, drained |
|
| 1 | x |
salt
to taste |
*
|
| 1 | x |
black pepper
to taste |
*
|
| 237 | ml |
basil
leaves, fresh, packed |
*
|
| 15 | ml |
olive oil
|
|
| 2 | cloves |
garlic
finely chopped |
|
| 118 | ml |
chicken broth
low-fat, or vegetable broth or water |
|
| 1 | x |
salt
to taste |
*
|
| 1 | x |
black pepper
freshly ground |
*
|
| 3E+1 | 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.
