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Saturday, 29 July 2017

Summer Pistou from Provençe : Is it a soup or a stew !


Provençe is a geographical region and historical province of south-eastern France. A pistou can be a paste, or sauce, from Provençe made of basil, garlic, olive oil, and sometimes Parmesan cheese and tomato paste, it can also be a vegetable soup flavoured with pistou. So please read on for this recipe suggestion which is 'a cross between a soup and a stew'. This French style dish is packed with vegetables and beans - perfect as a light lunch.

Ingredients:
Serves Four
1 tbsp. oil

2 leeks, finely sliced
1 large courgette (zucchini)
, finely diced
1 ltr. vegetable stock (made from scratch or with reduced-salt bouillon)
400g can cannellini or haricot beans, drained
200g green beans, chopped
3 tomatoes
, chopped
40g freshly grated
basil (small pack or handful)

3 garlic cloves, finely chopped
for a bit more 'zing' - add a little lime juice or chilli - optional

Method:
Heat the oil in a large pan and fry the leeks and courgette for 5 minutes to soften. Pour in the stock, add three-quarters of the haricot beans with the green beans, half the tomatoes, and simmer for 5-8 minutes until the vegetables are tender.

Meanwhile, blitz the remaining beans and tomatoes, the garlic and basil in a food processor (or in a bowl with a stick blender) until smooth, then stir in the Parmesan. Stir the sauce into the soup, cook for 1 min, then ladle half into bowls or pour into a flask for a packed lunch.
Chill the remainder. Will keep for a couple of days.

Tip: If making ahead it will keep in the fridge for a couple of days.

Per Serving
Fat 8g  Protein 12g  Carbs 18g

From an original idea here

Garlic, some love it - others hate it, but it has been and still is highly valued throughout the ages as a culinary spice. The garlic bulb is the most commonly used portion of the plant, composed of 8-20 individual, teardrop shaped cloves enclosed in a white parchment-like skin. It is an excellent source of vitamin B6 (pyridoxine). It is also a very good source of manganese, selenium and vitamin C. In addition, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron and copper.

Garlic may also lower blood pressure slightly, mainly through its ability to widen blood vessels; it also has a long history of use as an infection fighter.

Read more about garlic and its health benefits here

Bon Appetit !

We bring a variety of recipe ideas to this blog, but not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

10 comments:

Valerie-Jael said...

This looks gorgeous! I just had carrot soup for my lunch. Hugs, Valerie

Mac n' Janet said...

Sounds like my kind of dish, will be copying this recipe. Didn't know that about garlic and here we both love garlic.

Mary Kirkland said...

That sounds really good.

Elephant's Child said...

We call those dishes 'stoup' as a combination of stew and soup. And love them.

Leaf Eating Carnivore. said...

@Elephant's Child -

Stoup it is in our house, as well. Love 'em.

Lorrie said...

A delicious way to use up some of the green beans now coming in my garden.

Linda said...

It looks delicious. Because of the amount of liquid I would call this soup, as stew, to me, is thicker in texture. I love both, though. :)

Lisa Isabella Russo said...

That recipe looks delicious, thank you!

Magic Love Crow said...

This looks so good! Thanks Jan! Big Hugs!

Bob Bushell said...

And again, so precious salad Jan.