Vegetable Soup with Pesto

This vibrant, garden-inspired soup pairs a variety of seasonal vegetables with a fragrant, fresh basil pesto. It’s light, nourishing, and ideal for any time of year.

---

Preparation Time

• Prep Time: 20 minutes
• Cooking Time: 25 minutes
• Total Time: 45 minutes
• Servings: 4

---

Ingredients

For the Soup:

• 1 tablespoon extra virgin olive oil
• 1 small onion, finely diced
• 2 garlic cloves, minced
• 1 medium carrot, sliced
• 1 celery stalk, sliced
• 1 zucchini, chopped
• 1 cup green beans, cut into 1-inch pieces
• 1 cup diced tomato (fresh or canned)
• 4 cups low-sodium vegetable broth
• 1½ cups cooked white beans or chickpeas
• 1 bay leaf
• Salt and black pepper to taste

For the Pesto:

• 1 cup fresh basil leaves
• 1 tablespoon pine nuts or walnuts
• 1 small garlic clove
• 2 tablespoons extra virgin olive oil
• 1 tablespoon water (optional, for texture)
• 1 tablespoon lemon juice
• 1 tablespoon nutritional yeast or grated Parmesan (optional)

---

Instructions

1. Prepare the Soup:
   In a large pot, heat olive oil over medium heat. Add onion, garlic, carrot, and celery. Sauté for 5 minutes.
   Add zucchini, green beans, tomatoes, broth, white beans, and bay leaf. Bring to a boil.
   Reduce heat and simmer for 20 minutes, until vegetables are tender. Discard bay leaf.
2. Make the Pesto:
   While soup simmers, blend basil, pine nuts, garlic, olive oil, lemon juice, and optional nutritional yeast in a food processor until smooth. Add water if needed to loosen.
3. Finish and Serve:
   Ladle soup into bowls and top each serving with a spoonful of pesto. Garnish with extra basil if desired.

---

Estimated Nutritional Value (Per Serving)

Nutrient	Approximate Amount
Calories	210 kcal
Protein	8 g
Carbohydrates	22 g
Fiber	7 g
Fat	10 g
Sodium	~250 mg

---

Evidence-Based Health Benefits

1. Supports heart and blood vessel function
The olive oil and basil in pesto offer monounsaturated fats and antioxidants like eugenol, which may support cardiovascular health.
Source: Schwingshackl L et al., BMJ Open, 2017.

2. Encourages anti-inflammatory effects
Garlic and green vegetables (zucchini, green beans) contribute compounds like allicin and flavonoids that may reduce systemic inflammation.
Source: Calder PC, Nature Reviews Immunology, 2020.

3. Supports digestive and immune health
Beans add soluble fiber, which feeds beneficial gut bacteria and contributes to long-term immune resilience.
Source: Makki K et al., Nature Reviews Immunology, 2018.

---

Tips for Success

• Prepare pesto in advance and store it in the fridge up to 5 days.
• Add a handful of chopped kale or spinach in the last 2 minutes of cooking for an extra nutrient boost.
• For added protein, serve with a boiled egg or top with hemp seeds.
• To make it gluten-free and grain-free, avoid any pasta and serve with a side of baked sweet potato or millet.