Vegetable Soup with Pesto (France)

Known in French as Soupe au Pistou, this is a traditional Provençal dish from the south of France. It is a hearty vegetable soup enriched at the end with a dollop of pistou, a Provençal version of pesto made with basil, garlic, and olive oil (sometimes without nuts).

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Originating in Provence, Soupe au Pistou reflects the Mediterranean climate and its rich harvest of seasonal vegetables. It became popular as a communal summer dish, often prepared during village gatherings and festivals. The addition of pistou at the end represents Provençal cuisine’s emphasis on olive oil, garlic, and fresh herbs.

While Italian pesto contains pine nuts and Parmesan, the French pistou traditionally focuses only on basil, garlic, and olive oil, though cheese can be added. This rustic soup embodies the French philosophy of simple, wholesome food that nourishes both body and soul.

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Preparation Time

• Prep Time: 15 minutes
• Cooking Time: 40 minutes
• Total Time: 55 minutes
• Servings: 6

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Ingredients

For the Soup:

• 2 tablespoons extra virgin olive oil
• 1 onion, chopped
• 2 medium carrots, diced
• 2 zucchinis, diced
• 2 medium potatoes, peeled and diced
• 2 tomatoes, peeled and chopped
• 150 g green beans, cut into 2 cm pieces
• 1 cup white beans (pre-cooked or canned, drained)
• 1.5 liters low-sodium vegetable broth
• 1 bay leaf
• ½ teaspoon sea salt
• Freshly ground black pepper

For the Pistou (French Pesto):

• 2 cups fresh basil leaves
• 2 garlic cloves
• ½ cup extra virgin olive oil
• 30 g grated Parmesan cheese (optional)
• Pinch of sea salt

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Cooking Instruments

• Large soup pot
• Wooden spoon
• Blender or mortar and pestle (for pistou)
• Knife and cutting board

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Instructions

1. Prepare the soup base
   Heat olive oil in a soup pot, sauté onion and carrots for 5 minutes until softened.
2. Add vegetables
   Stir in zucchini, potatoes, tomatoes, and green beans. Cook for another 5 minutes.
3. Simmer
   Pour in vegetable broth, add bay leaf, salt, and pepper. Simmer for 30–35 minutes until vegetables are tender. Add white beans during the last 10 minutes.
4. Make the pistou
   In a mortar and pestle or blender, combine basil, garlic, olive oil, and Parmesan (if using). Blend until smooth.
5. Serve
   Remove bay leaf. Ladle soup into bowls and stir in 1–2 teaspoons of pistou per serving. Garnish with extra basil if desired.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approx. Amount
Calories	210 kcal
Protein	7 g
Carbohydrates	28 g
Fiber	7 g
Fat	9 g
Saturated Fat	1.5 g
Sodium	350 mg
Vitamin A	60% DV
Vitamin C	50% DV
Folate	25% DV
Potassium	30% DV

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Health Benefits

1. Rich in antioxidants
   Basil and olive oil provide phenolic compounds that reduce oxidative stress.
   Reference: Harsha C et al. Antioxidant and anti-inflammatory properties of basil. Nutrition and Cancer, 2014.
2. Supports digestive health
   Vegetables and beans provide soluble and insoluble fiber, promoting gut function.
   Reference: Stephen AM et al. Dietary fibre and health outcomes: a systematic review. Lancet, 2019.
3. Cardiovascular protection
   Olive oil in the pistou contributes monounsaturated fats, which support heart health.
   Reference: Estruch R et al. Primary prevention of cardiovascular disease with a Mediterranean diet. NEJM, 2013.
4. Plant-based protein source
   White beans add protein and iron, making the soup nourishing and satisfying.

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Healthy Tips

• For a lighter version, reduce olive oil in pistou to ⅓ cup.
• Use whole-grain bread alongside to balance the meal.
• Make it vegan by omitting Parmesan.
• Prepare a summer version with more zucchini and tomatoes, or a winter version with root vegetables.