Vegetable Soup with Pistou

This version of the classic French soup is loaded with vegetables, including white beans--a perfect replacement for meat in the Willett plan.

Yield:

serves 6 (serving size: 1 2/3 cups)

Nutritional Information

Calories 301
Caloriesfromfat 30 %
Fat 10.5 g
Satfat 1.8 g
Monofat 6.7 g
Polyfat 1.1 g
Protein 11.5 g
Carbohydrate 44 g
Fiber 9.7 g
Cholesterol 2 mg
Iron 3 mg
Sodium 786 mg
Calcium 116 mg

Ingredients

Pistou:
1/2 teaspoon salt
2 garlic cloves, peeled
1 cup basil leaves
1 1/2 tablespoons olive oil
1 teaspoon lemon juice
Soup:
2 cups halved grape tomatoes (about 1 pint)
2 tablespoons garlic, thinly sliced, divided
1/4 teaspoon salt, divided
1/4 teaspoon black pepper, divided
Cooking spray
2 tablespoons olive oil
3 1/2 cups chopped onions
2 cups chopped peeled sweet potato
1 cup chopped carrots
3 thyme sprigs
1 bay leaf
2 (15-ounce) cans small white beans, drained and rinsed
3 cups fat-free, less-sodium chicken broth
2 cups water
2 cups (1/2-inch) cut green beans (about 8 ounces)

Preparation

To prepare pistou, combine 1/2 teaspoon salt and 2 garlic cloves in a food processor; process until minced. Add basil; process until finely chopped. Add 1 1/2 tablespoons oil and lemon juice, process until blended. Set aside.

Preheat oven to 400°.

To prepare soup, combine tomatoes, 2 teaspoons garlic, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a small bowl; toss well. Coat a foil-lined baking sheet with cooking spray. Spoon tomato mixture onto baking sheet. Bake at 400° for 15 minutes. Set aside.

Heat oil in a Dutch oven over medium heat; add 4 teaspoons garlic and onions. Sauté 10 minutes, stirring frequently; add remaining 1/8 teaspoons of salt and pepper. Add sweet potato, carrots, thyme, and bay leaf; sauté 10 minutes, stirring frequently. Add white beans; cook 5 minutes, stirring occasionally. Add broth, water, and green beans; simmer 15 minutes or until beans are tender. Discard bay leaf and thyme sprigs. Stir in pistou and tomato mixture.

Note:

April 2002