The minestrone with peas and vegetables is comforting and delicious, perfect for cozying up and warming up on the coldest days.
I used frozen peas.
Frozen peas retain many of the nutritional properties of fresh peas.
And the vegetables I had in my pantry: shallot, celery, and squash.
Tasty and quick!
I served it with Sicilian anelletti.
In case of broth-based first courses, to avoid glycemic spikes, it’s advisable to cook the pasta separately, rinse it, and then add it to the prepared broth; this way, the starch released by the pasta in the cooking water is removed.
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 15 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 5.6 oz Sicilian anelletti
- frozen peas (for 2 people)
- 1 shallot
- to taste celery (leaves and stalks)
- to taste squash
- 7 oz water
- 4 parsley stalks
- 1 vegetable stock cube (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 2 tablespoons tomato sauce (homemade)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Knife
- 1 Cutting Board
- 1 Pan preferably with a glass lid
- 1 Pot
Preparation
What vegetables for minestrone?
For the preparation of my minestrone, I use onion or shallot, celery, and other seasonal vegetables I find in my pantry.
The preparation of the minestrone is also a very useful recycling recipe in the kitchen as it allows the use of outer, less tender, or not-so-fresh parts of vegetables, for example: outer leaves and stems, slightly wilted leaf lettuce, outer leaves, stems, and fennel beards, parsley stalks.
Clean the shallot and cut it in half.
Thoroughly wash the celery.
Cut the squash into pieces.Rinse the frozen peas under running water.
Place the peas in a pan.
Add:
• 7 oz of water;
• a few parsley stalks;
• a vegetable stock cube;
• a pinch of salt;
• a pinch of pepper;
• 2 tablespoons of tomato sauce;
and bring to a boil.Add the vegetables and cook covered, preferably with a glass lid, on low flame for 10 minutes.
In another pot, cook the pasta and drain it.
In case of broth-based first courses, to avoid glycemic spikes, it’s advisable to cook the pasta separately, rinse it, and then add it to the prepared broth; this way, the starch released by the pasta in the cooking water is removed.Meanwhile, heat the minestrone with peas and vegetables.
Place the pasta in the pan with the minestrone with peas and vegetables and mix.Plate it.
Drizzle with extra virgin olive oil and grind a bit more pepper.
Your pasta and minestrone with peas and vegetables is ready.
Enjoy your meal!
Tips on How to Pair Legumes
Pairing with pasta, rice, or other cereals allows better absorption of the proteins in legumes.
The cereals included in these dishes, in fact, go to compensate for the missing amino acids in legumes, allowing for a complete amino acid pool.
Choose cereals preferably whole grain.
For further information: how to pair legumes in the diet.
FAQ (Frequently Asked Questions)
How many grams of peas per person?
The guidelines for healthy eating provide the following standard servings:
• fresh, soaked, or canned legumes 150 g;
• dried legumes 50 g.
⇒ remember that grammage is personal.
From the Accu-Check diet meter
It is also available as a mobile app.
Frozen peas raw and cooked weight
• 150 g serving of frozen peas raw weight → 130 g of frozen peas cooked weight.
CHO count per serving
• 150 g serving of frozen peas raw weight → CHO 19.2 g.Can I replace frozen peas with fresh peas?
You can cook fresh peas in the same way as frozen peas.
How long should anelletti cook?
Some packages indicate a single cooking time [boiling] others double cooking [boiling + oven].
For my anelletti soup, I bought a package with single cooking time [boiling] and cooked them al dente, otherwise you need to test.
