Carb Smart Hearty Veggie Stew
with Chickpeas and Herby Pesto Swirl
This comforting, low-starch soup is inspired by the Provençal 'soupe au pistou.' It's packed with chickpeas and veggies and gets a swirl of bright basil and parsley pesto.
Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount.
Ingredients: Chickpeas (chickpeas, water, salt, disodium EDTA) • Zucchini • Mirepoix (carrot, onion, celery) • Roma tomatoes • Basil pesto (basil (basil leaves, sunflower oil, salt, ascorbic acid), water, soy oil, canola & extra virgin olive oil, potato flakes, parsley, sunflower seeds, garlic, parmesan cheese (milk, bacterial culture, salt, lipase, calcium chloride, rennet/ microbial enzyme, powdered cellulose), salt, spices, modified corn starch, nutritional yeast, citric acid, xanthan gum, potassium sorbate) (milk) • Spinach • Garlic spread (margarine (soybean oil, water, modified palm and palm kernel oils, salt, vegetable monoglycerides, soy lecithin, potassium sorbate, natural flavour, citric acid, annatto and turmeric, vitamin A palmitate, vitamin D2), garlic, onion powder, water, salt, vegetable mono and diglycerides, maltodextrin, citric acid, parsley, natural flavour, xanthan gum, potassium sorbate, natural colour, vitamin E) (soy) • Parmesan cheese (modified milk ingredients, water, natural flavour, modified corn starch, calcium chloride, lipase, bacterial culture, microbial enzyme, microbial rennet, cheese (milk, bacterial culture, salt, microbial enzyme, annatto), natamycin, ultrafiltered milk and milk ingredients, salt, sodium phosphate, flavour, citric acid, sodium citrate, potassium sorbate, acetic acid, lactic acid, annatto, sorbic acid, anticaking blend (cellulose powder, potato starch, corn starch, dextrose, calcium sulfate, enzyme)) (milk) • Vegetable stock powder (salt, sugars (corn syrup solids, sugar, dextrose), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavour) (soy, sulphites) • Parsley • Garlic • Garlic salt (salt, garlic powder, silicon dioxide, tricalcium phosphate, high oleic sunflower oil).
The quantities provided above are averages only.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
1 unit(s)
Chickpeas
113 g
Mirepoix
1 unit(s)
Zucchini
¼ cup
Basil Pesto
(Contains Milk May contain Tree nuts, Wheat, Milk, Soy, Sulphites, Egg, Fish)
7 g
Parsley
¼ cup
Parmesan Cheese, shredded
(Contains Milk)
1 tbsp
Vegetable Stock Powder
(Contains Soy, Sulphites May contain Wheat, Mustard, Sesame, Sulphites, Soy, Tree nuts, Milk, Peanuts, Triticale)
1 unit(s)
Tomato
56 g
Baby Spinach
2 unit(s)
Garlic, cloves
2 tbsp
Garlic Spread
(Contains Soy May contain Milk, Soy, Sulphites)
1 tsp
Garlic Salt
(May contain Milk, Sulphites, Wheat, Tree nuts, Triticale, Mustard, Soy, Sesame, Peanuts)
Not included in your delivery
0.12 tsp
Pepper*
Nutrition Values
Utensils
Cooking Steps
- 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 half the garlic 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 1 1/2 cups (2 1/2 cups) water to the pot, then bring to a boil over high.
- Once boiling, add zucchini and remaining garlic salt. 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. (TIP: If you prefer a lighter stew, add some more water, 1/4 cup at a time!)
- Divide soup between bowls.
- Swirl pesto mixture into each portion, then sprinkle remaining Parmesan over top.
