avec pois chiches et tourbillon de pesto aux herbes
Cette soupe réconfortante à faible teneur en féculents s'inspire de la soupe au pistou provençale. Elle est remplie de pois chiches et de légumes et est agrémentée d'un tourbillon de pesto au basilic et au persil ! « Faible en glucides » est basé sur un calcul considérant la quantité de glucides par portion.
Allergens
Utensils
Tags
Pois chiches
1 unit(s)
Mirepoix
113 g
Courgette
1 unit(s)
Pesto au basilic
0.25 cup
Persil
7 g
Parmesan, râpé grossièrement
0.25 cup
Bouillon de légumes en poudre
1 tbsp
Tomato
1 unit(s)
Bébés épinards
56 g
Gousses d'ail
2 unit(s)
Tartinade à l'ail
2 tbsp
Sel
0.12 tsp
Poivre
0.12 tsp
- Quarter zucchini lengthwise, then cut into 1/4-inch quarter-moons.
- Peel, then mince or grate garlic.
- Roughly chop spinach.
- Chop tomato into 1/2-inch pieces.
- Heat a large pot over medium heat.
- When hot, add garlic spread, then mirepoix . Season with salt and pepper. Cook, stirring occasionally, until slightly softened, 3-4 min.
- Add garlic and tomatoes to the pot. Cook, stirring often, until fragrant, 30 sec.
- Add stock powder and chickpeas with their liquid. Cook, scraping up any brown bits on the bottom of the pot, 30 sec.
- Add 2 1/2 cups (4 1/2 cups) water to the pot, then bring to a boil over high.
- Once boiling, add zucchini. Reduce heat to medium. Cover and cook, stirring occasionally, until veggies are tender, 8-10 min.
- Meanwhile, finely chop parsley.
- Add pesto, half the parsley and half the Parmesan to a small bowl.
- When veggies are tender, add spinach and remaining parsley. Stir until spinach wilts, 1 min. Remove from heat. Season with pepper, then stir to combine.
- Divide soup between bowls.
- Dollop pesto mixture over top, then sprinkle remaining Parmesan over top.
470
kcal
Calories
26
g
Fat
7
g
Saturated Fat
44
g
Carbohydrate
6
g
Sugar
13
g
Dietary Fiber
18
g
Protein
10
mg
Cholesterol
1670
mg
Sodium
0.3
g
Trans Fat
1450
mg
Potassium
300
mg
Calcium
4.5
mg
Iron
