The lentil and broccoli soup is a creamy and velvety legume soup, a healthy comfort food.
Lentils
I prepare multiple servings to have a small and convenient stock in the freezer:
• cook the easily digestible and light lentils.
By doing so, just thaw them in time and the soup will be ready in minutes without using canned legumes.
Otherwise, remember that dried lentils need soaking [12-24 hours].
If you have doubts about the quantities to prepare, I have noted down the weight variations of legumes from raw to cooked: lentils raw and cooked weight.
Preparation times
Vary depending on the use of dried or pre-cooked lentils.
Broccoli
I used boiled Sicilian broccoli.
I served my lentil and broccoli soup with pizzoccheri.
Pizzoccheri
The pizzoccheri are made with whole buckwheat flour, rich in fiber, and have a glycemic index equal to that of brown rice, hence GI 50.
For brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, rinse it, and then add it to the brothy dish prepared separately; this way, the starch released by the pasta in the cooking water is removed.
- Difficulty: Easy
- Cost: Economical
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 4.23 oz pizzoccheri
- cooked lentils (or packaged pre-cooked lentils for 2 people)
- 1 head Sicilian broccoli
- as needed water
- 1 pinch salt
- 1 pinch baking soda (to keep it a bright green color)
- 2 ladles water
- vegetables (shallot or onion, parsley stems, celery)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Knife
- 1 Cutting Board
- 1 Colander
- 1 Pot
- 1 Casserole
- 1 Ladle
Preparation
If you are preparing the boiled broccoli on the spot, keep the cooking water for the soup preparation and cooking the pizzoccheri.
If you are using previously boiled broccoli, use plain water.
Prepare the lentils by following the procedure described in cook the easily digestible and light lentils or, if you already have them ready in the freezer, defrost a double portion.
Alternatively, use packaged pre-cooked lentils.
Cut the broccoli into florets, score the stems with a knife.
Place the florets in a colander and wash them thoroughly under running water.Bring salted water to a boil in a pot.
Add the broccoli florets and a pinch of baking soda to keep them a bright green color and let them cook for about 8-10 minutes until they are tender but not falling apart.With the help of a slotted spoon, gently remove the broccoli florets and transfer them to a container.
If needed, keep the broccoli cooking water for the soup preparation and cooking the pizzoccheri.
Pour the lentils into a casserole and add the broccoli florets.
Add 1-2 ladles of the broccoli cooking water [according to the desired consistency] if you kept it otherwise plain water and bring to a boil.
* for a tastier result, you can add a shallot or half an onion, parsley stems, and/or celery stalks.Bring to a boil and stir until the broccoli turns into a cream.
Adjust the salt.Cook the pizzoccheri in the broccoli cooking water if you kept it [add more water if not enough], rinse them under running water, and drain.
For brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, rinse it, and then add it to the brothy dish prepared separately; this way, the starch released by the pasta in the cooking water is removed.Meanwhile, bring the lentil and broccoli soup back to a boil.
Add the pizzoccheri to the pot with the lentil and broccoli soup and mix.Plate.
Grind the pepper.
Season with a drizzle of raw oil.Your lentil and broccoli soup with pizzoccheri is ready.
Enjoy your meal!
Variations
• lentil and broccoli soup with whole wheat pasta;
• lentil and broccoli soup with brown rice;
• lentil and broccoli soup with whole wheat bread.
Tips on how to combine legumes
The combination with pasta, rice, or other grains allows optimal absorption of legume proteins.
The grains in these dishes compensate for the amino acids missing in legumes, resulting in a complete amino acid pool.
Choose preferably whole grains.
For more information: how to combine legumes in the diet.
FAQ (Questions and Answers)
If you need to reduce fiber
… strain the cooked lentils through a food mill: this ensures separation from the skins without forming air bubbles.
Or use hulled red lentils.How to substitute Sicilian broccoli?
You can replicate the lentil and broccoli soup recipe using other varieties of broccoli or cauliflower.
Can celiacs eat pizzoccheri?
Originally gluten-free, pizzoccheri are now produced by mixing buckwheat flour [gluten-free] with durum wheat flour.
Therefore, in the case of gluten intolerance, make sure the package indicates “gluten-free buckwheat pizzoccheri”.
