FrenchMedium · Hot
A generous pot of white beans, zucchini, carrot, and tomato simmers into a broth that turns sweet and full-bodied, then a handful of fresh basil and garlic is stirred through at the end like a quiet flourish. No allergen concerns, no compromise — just a bowl of Provencal vegetable soup that is genuinely nourishing to the last drop.
20 min
30 min
50 min
Method
Drain and rinse the white beans if using canned. Dice the tomatoes, carrot, celery, zucchini, and potato into uniform bite-sized pieces. Finely dice the yellow onion and mince the garlic cloves for the soup.
In a large saucepan or Dutch oven, heat 3 tablespoons of olive oil over medium heat. Add the diced yellow onion and cook until softened and translucent, about 5 minutes.
Add the minced garlic and cook for another minute until fragrant, stirring frequently.
Pour in enough water or vegetable broth to cover all the vegetables by about 2 inches. Season with 1 teaspoon salt and ½ teaspoon black pepper.
Add the white beans and bring the soup to a boil. Reduce heat to low and simmer for 25-30 minutes, or until all vegetables are tender and the beans are heated through.
While the soup simmers, combine the fresh basil leaves, 3 cloves of garlic, ½ cup olive oil, and ¼ teaspoon salt in a food processor or blender.
Blend until smooth and vibrant green, scraping down the sides as needed. The pistou should be pourable but thick.
Nutri-Score
Excellent balance
A–E · lower is better · score -6
Calories
868
per serving
Protein
36g
Carbs
99g
Fat
40g
Sat. fat
6g
Fiber
15g
Sugar
11g
Sodium
1007mg
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Environmental impact
Moderate impact
A–E · lower is better · includes estimates
kg CO2e
0.9
per serving
Water
1.7m³
Runoff
0.09g P
Tomato drives 27% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
Umami
Sweet
Salty
Sour
Bitter
Spicy
Textures
Aromas
Kitchen Equipment
Primary Tool
Dutch OvenSafety & Storage
Cross Contamination
Use clean utensils and sanitized equipment. If cooking for someone with multiple severe allergies, prepare the pistou separately after cleaning the food processor thoroughly. Avoid using cutting boards or knives that have been used for other allergens.
Storage
Store the completed soup separately from the pistou. The soup can be refrigerated for up to 4 days in an airtight container. The fresh pistou should be used immediately or refrigerated separately for no more than 2 days - basil-based sauces lose vibrant color quickly.
High Risk Population
The pistou contains raw garlic which may cause digestive irritation for individuals with sensitive gastrointestinal systems, FODMAP sensitivities, or following a low-FODMAP diet. Consider lightly blanching the garlic for sensitive individuals.
Handling
Ensure beans are fully cooked through - undercooked beans contain lectins that can cause foodborne illness. Simmer until completely tender. Cool soup to room temperature within 2 hours before refrigerating to prevent bacterial growth in the danger zone (40-140°F).
Shelf Life
Soup components have different shelf lives: cooked soup base - 4 days refrigerated; fresh pistou - 2 days refrigerated; cooked beans (if canned and rinsed) - 4 days refrigerated once incorporated into soup.
Pro Tips
Technique
Make the pistou while the soup simmers so it's fresh and vibrant when you ladle it into bowls. The bright green color is a beautiful indicator that the basil hasn't oxidized.
Substitution
No white beans on hand? Cannellini or Great Northern beans work beautifully, and even chickpeas make a lovely substitute while keeping this soup completely allergen-free.
Storage
Store the pistou separately in a sealed jar, drizzled with a thin layer of olive oil on top to preserve color. It keeps refrigerated for up to 3 days — perfect for tossing with pasta the next day.
Batch Cooking
This soup is a meal-prep champion. Make a double batch of the soup base and keep pistou portions frozen in ice cube trays for quick, safe weeknight dinners.
From the chef
When my daughter was diagnosed with multiple food allergies, I refused to let that dim the flavors of our family table. This Soupe au Pistou is proof that allergen-free doesn't mean flavor-free — the vibrant, garlicky pistou swirled into a pot of tender white beans and garden vegetables brings all the soul of Provence into a bowl everyone at my table can safely enjoy.
Source: generated · May 30, 2026