Recipe from The Essential Diabetes Cookbook by Antony Thompson (Kyle Books, 2010)This is a French version of the classic Italian minestrone, ?nished off with a small dollop of pistou sauce-similar to pesto but without the pine nuts. The good low-GI beans and chunky vegetables make this a great main-course soup.
- 2 tablespoons olive oil
- 1 large onion, coarsely chopped
- 2 leeks, coarsely chopped
- 4 new potatoes, coarsely diced
- 2 carrots, sliced
- 1 celery rib, thinly sliced
- 1¼ quarts vegetable stock
- 3 bay leaves
- 1 (14-oz) can chopped tomatoes
- 2 teaspoons tomato paste
- 2 zucchini, thickly sliced
- 3oz extra green beans, cut into ½ in pieces
- ½ cup frozen petit pois (small peas)
- 1 (14-oz) can cannellini beans, rinsed
- 1 (14-oz) can fageolet beans, rinsed
- salt and freshly ground black pepper
For the pistou sauce
1. Heat half the oil in a large saucepan over medium heat. Add the onion and leeks and cook for 8 minutes, stirring occasionally. Add the potatoes, carrots, celery, stock, bay leaves, tomatoes, and tomato paste and stir. Bring to a boil and simmer for 20 minutes.
- 4 garlic cloves
- ¼ cup grated Parmesan cheese
- 14 fresh basil leaves
2. Add the zucchini, green beans, peas, and canned cannellini and flageolet beans. Return to a boil and cook for another 5 minutes. Season to taste with salt and pepper.
3. Meanwhile, make the pistou. With a mortar and pestle or in a small food processor, blend the garlic, Parmesan, and basil together with the remaining oil and a little water if necessary to make a smooth paste. Serve a small dollop on top of each bowl of soup.
Amount per portion: Energy 354 cals, Protein 20.5g, Fat 11.5g, Saturated fat 2.8g, Carbohydrate 45.1g, Total sugars 16.6g, Fiber 13.7g, Salt 2.79g, Sodium 1099mg