This soup combines fresh seasonal vegetables, beans, and small pasta, transformed by the key element: Pistouâa fresh, uncooked sauce made from basil, garlic, Parmesan, and olive oil (without nuts). Learn the correct technique for preparing pistou and how to gradually add the vegetables for the perfect texture.
Contents
- About the Summer Soup from Provence
- The Origins and Provençal Tradition Of Summer Soup
- Nutritional Benefits Of Summer Soup
- Detailed Ingredients (Table)
- How to Properly Prepare Vegetables for the Perfect Soup
- Step-by-Step Recipe To Make Summer Soup
- Authentic Pistou Technique
- Common Mistakes and How to Avoid Them
- Modern Variations of the Summer Soup
- How to Serve Summer Soup from Provence
- Accompaniment Ideas
- Nutritional Table
- Summer Soup And Storage Tips
- Frequently Asked Questions (FAQ)
- Conclusion
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1. About the Summer Soup from Provence
Summer Soup from Provence, known in France as Soupe au Pistou, is a rustic and elegant dish native to the south of France. It is colorful, nourishing, aromatic, and made from a generous blend of seasonal vegetables, beans, and small pasta.
What makes it unique is the pistouâa fresh sauce made from basil, garlic, Parmesan, and olive oil. Without pistou, it would just be a vegetable soup; with pistou, it becomes a symbol of Provençal cuisine.
2. Origins and Provençal Tradition
The soup comes from the Nice – Marseille – Toulon area and is traditionally served:
- At the end of summer
- During the months when gardens are full of fresh vegetables
- For family holidays and outdoor meals
It is considered âthe taste of summer in Provenceâ: aromatic, light, yet satisfying.
3. Nutritional Benefits Of Summer Soup
This soup is:
- Rich in fiber
- Packed with vitamins A, C, K
- Contains plant-based proteins (beans)
- Provides healthy fats from olive oil
- Ideal for a Mediterranean diet
Perfect for children, adults, athletes, and anyone seeking a light yet nourishing meal.
4. Detailed Ingredients â Full Table
Ingredients for Soup
| Ingredient | Quantity | Role in Recipe |
|---|---|---|
| Carrots | 2 pcs | Sweetness and color |
| Potatoes | 2 pcs | Creamy texture |
| Zucchini (Courgette) | 1 pcs | Freshness and volume |
| Green Beans | 100 g | Authentic vegetable taste |
| Tomato | 1 pcs | Balanced acidity |
| Leek | 1 pcs | Subtle aroma |
| Cooked White Beans | 100 g | Protein |
| Small Pasta | 100 g | Satiety |
| Salt & Pepper | To taste | Flavor |
Ingredients for Pistou
| Ingredient | Quantity | Role |
|---|---|---|
| Fresh Basil | 1 bunch | Main flavor |
| Garlic | 2 cloves | Intensity |
| Olive Oil | 50 ml | Binding |
| Parmesan | 30 g | Umami taste |
5. How to Properly Prepare Vegetables
For the Summer Soup from Provence, technique is essential:
- All vegetables should be chopped small and evenly for uniform cooking.
- Leek should be cooked first as it provides the base flavor.
- Potatoes should go in after 5 minutes.
- Zucchini and tomatoes are added at the end to preserve their color.
- Pasta is added in the last 10-12 minutes.
6. Complete Step-by-Step Recipe For Summer Soup
1. Cook the Leek
SautĂŠ the leek in 1 tablespoon of olive oil until soft.
2. Add Hard Vegetables
Carrots and potatoes. Cover with water and cook for 15 minutes.
3. Add Soft Vegetables
Zucchini, tomato, green beans. Cook for another 15 minutes.
4. Add Pasta and White Beans
Cook for 8-10 minutes.
5. Prepare the Pistou
Blend:
- Basil
- Garlic
- Olive Oil
- Parmesan
It should have the texture of a thick paste, not a thin sauce.
6. Serve Summer Soup
Serve the hot soup in bowls and top with a generous tablespoon of pistou.
7. Authentic Pistou Technique
Pistou = Pesto without nuts.
The secret:
- Use fresh basil, not wilted.
- Crush garlic manually.
- Add Parmesan last.
- Drizzle oil in a thin stream.
- Never cook the pistou, or it loses its flavor!
8. Common Mistakes and How to Avoid Them
| Mistake | What Happens | Solution |
|---|---|---|
| Cooking the pistou | Becomes bitter | Add only at the end |
| Cutting vegetables too large | Soup cooks unevenly | Cut into small cubes |
| Using old basil | Aroma fades | Use very fresh basil |
| Adding too much pasta | Soup becomes thick | 100g is sufficient |
9. Modern Variations Of Summer Soup
Mediterranean Variation
Add cherry tomatoes and Kalamata olives.
High-Fiber Vegetarian Version
Include broccoli and peas.
đŤ Protein-Rich Version
Use more white beans or chickpeas.
10. How to Serve the Summer Soup from Provence
Ideal:
- Hot, with fresh pistou
- With toasted country bread
- With grated Parmesan on top
- As a main dish for lunch or dinner
11. Accompaniment Ideas
| Dish | Recommendation |
|---|---|
| Bread | Baguette, olive bread |
| Wine | Dry White: Sauvignon Blanc, Picpoul de Pinet |
| Side Dishes | Green salad, bruschettas |
12. Nutritional Table (Per Serving)
| Component | Quantity |
|---|---|
| Calories | ~240 kcal |
| Protein | 8 g |
| Carbohydrates | 35 g |
| Fats | 8 g |
| Fiber | 7 g |
13. Summer Soup And Storage Tips
- Keeps for 3 days in the refrigerator.
- Pasta absorbs liquid: add 100 ml of water when reheating.
- Store pistou separately.
14. FAQ â Frequently Asked Questions
Can I make the soup without pasta?
Yes, you can use rice or omit it for a lighter version.
Can I freeze the soup?
Yes, but without pasta and pistou.
Can I use pesto instead of pistou?
Not recommendedâpesto contains nuts and has a different flavor.
What kind of pasta is suitable?
Coquillettes, orzo, mini-penne, or any small pasta.
15. Conclusion
Summer Soup from Provence is one of the most vibrant and flavorful French recipes. It combines fresh vegetables, Mediterranean flavors, and the famous pistou, transforming a simple soup into an elegant dish perfect for any season.
If you want a light, healthy, and flavorful soup, this should be your next recipe!