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