Oatmeal soup with pumpkin and zucchini

A very light vegan and gluten-free first course with a low glycemic index.
If you’re not vegan, you can enrich it with grated Parmesan or vegan cheese.
It looks like a soup, but if you want to make it a broth, just add more stock to your liking.
Very easy to make and in no time.
For those who do not wish to use oats, you can use quinoa and all cereals, including pasta and rice of your choice.
Oats contain slow-digesting carbohydrates and therefore provide long-term energy to the body.
It is usually well tolerated by those with celiac disease and is also the cereal richest in essential fatty acids (like linoleic acid) and proteins.

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Cost: Very cheap
Preparation time: 10 Minutes
Portions: 4
Cooking methods: Boiling
Cuisine: Italian
Seasonality: Fall, Winter, and Spring

230.31 Kcal

calories per serving

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Energy 230.31 (Kcal)
Carbohydrates 47.61 (g) of which sugars 10.57 (g)
Proteins 8.20 (g)
Fat 3.63 (g) of which saturated 1.07 (g)of which unsaturated 1.78 (g)
Fibers 8.74 (g)
Sodium 426.55 (mg)

Indicative values for a portion of 250 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients

Let’s go shopping

7 oz zucchini
7 oz pumpkin (or other vegetable of choice)
1.4 oz onion
2 teaspoons broth cube (vegetable)
7 oz oat flakes (or spelt)
21 oz water
to taste salt
4 tablespoons cheese (Parmesan or vegan of choice)
Half tablespoon curry

A look at health

Tools

What we need to make

1 Knife
1 Cutting board
1 Pot or the Bimby

Steps

To make

Let’s start by preparing the vegetables.
Trim the zucchini and then cut it into 0.5-inch rounds and then in half.
Peel the pumpkin and cut it into the same size as the zucchini.
Peel the onion and cut it into small pieces.
Now take a large saucepan and pour in the olive oil and onion.
Sauté for a few moments,
then add the zucchini
and diced pumpkin.
Sauté then pour in the water with the vegetable stock, and curry.
At this point, we won’t add the salt, we’ll wait until the end to give it the right amount. Cover with the lid, and cook for about 10 minutes from boiling.
then add the oat flakes, stir and cook for about 3 minutes from when it comes back to a boil, always stirring.
At the end of cooking, taste and adjust the salt. Turn off the heat, add the Parmesan or vegan cheese according to your taste, and serve hot.
Put the chopped onion in the bowl and chop for 10 seconds at speed 8.
Gather with the spatula and add the olive oil. Sauté for 3 minutes at 230°F speed 1.
Add the zucchini
and pumpkin pieces, place the basket instead of the measuring cup and cook for 3 minutes at 230°F reverse speed 1.
Pour in the water and the stock and cook for 15 minutes at 212°F reverse speed 1 with the basket instead of the measuring cup
Add the oat flakes, stir with the spatula, and cook for 3 minutes at 212°F reverse speed 1.
At the end of cooking, add the Parmesan or vegan cheese and stir for 1 minute at reverse speed 1.