Carb Smart Hearty Veggie Stew
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Carb Smart Hearty Veggie Stew

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).

Tags:
Veggie
Carb Smart
Quick
Low CO2
Allergens:
Milk
Soy
Sulphites

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time25 minutes
Cooking Time5 minutes
DifficultyEasy

Ingredients

serving amount

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*

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Nutrition Values

Calories480 kcal
Fat26 g
Saturated Fat7 g
Carbohydrate46 g
Sugar6 g
Dietary Fiber14 g
Protein19 g
Cholesterol10 mg
Sodium2110 mg
Trans Fat0.3 g
Potassium1550 mg
Calcium300 mg
Iron4.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Large Pot
Small Bowl

Instructions

Prep
1
  • 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.
Cook mirepoix
2
  • 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.
Start soup
3
  • 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.
Cook zucchini
4
  • 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.
Make pesto mixture and finish soup
5
  • 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!)
Finish and serve
6
  • Divide soup between bowls.
  • Swirl pesto mixture into each portion, then sprinkle remaining Parmesan over top.
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