The soup with peas and vegetables is comforting and delicious, perfect for pampering and warming up on the coldest days.
Peas
Regarding peas, I used frozen peas.
Frozen peas have the same calorie content as fresh peas.
The Accu-Check dietometer provides information on:
• raw weight and cooked weight of the portion or ingredient;
• carbohydrate content in g of the portion [CHO count];
and is also available as a mobile app.
Regarding raw and cooked weight frozen peas, the Accu-Check dietometer provides 3 portions:
• 150 g portion of raw frozen peas → 130 g of cooked frozen peas;
• 200 g portion of raw frozen peas → 175 g of cooked frozen peas;
• 250 g portion of raw frozen peas → 220 g of cooked frozen peas.
Identify your portion.
The Accu-Check dietometer indicates the CHO count per portion:
• 150 g portion of raw frozen peas → CHO 19.2 g;
• 200 g portion of raw frozen peas → CHO 25.6 g;
• 250 g portion of raw frozen peas → CHO 32 g.
I used cauliflower and pumpkin along with a frozen soffritto mix [carrots, onions, celery diced].
In the case of broth-based first courses, to avoid blood sugar spikes, it is advisable to cook the pasta separately, rinse it, and then add it to the prepared broth-based dressing; in this way, the starch released by the pasta in the cooking water is eliminated.
- Difficulty: Easy
- Cost: Cheap
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 160 g whole wheat ditalini
- frozen peas (for 2 people)
- 200 g cauliflower (cleaned)
- 200 g pumpkin (cleaned)
- 400 ml water
- 1 vegetable bouillon cube (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed soffritto mix (frozen)
- as needed parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Cutting Board
- Knife
- 1 Pan with lid
- 1 Spatula silicone
- 1 Immersion Blender with glass
Preparation
Pour the frozen peas into a colander and rinse under running water.
Cut the cauliflower into florets and wash them thoroughly under running water.
Chop the florets into pieces, the smaller they are, the quicker they will cook.Clean the pumpkin.
Cut it into slices and remove the skin.
Dice the flesh, the smaller they are, the quicker they will cook.Place cauliflower and pumpkin in a pan.
Add enough water to cover the cauliflower and pumpkin [about 400 ml].
Bring to a boil and let cook with a lid on low heat for 20 minutes.
Off the heat, add the vegetable bouillon cube [optional] and mix with a silicone spatula until dissolved among the vegetables.
Add salt and grind the pepper.Blend the vegetables with an immersion blender.
Add a handful of frozen soffritto mix [carrots, onions, celery diced].Add the frozen peas and parsley, bring to a boil and let cook with a lid on low heat for 10 minutes until the vegetables have reached the desired consistency.
Cook the pasta, rinse it under running water and drain it.
Meanwhile, heat the vegetable and pea soup.Pour the pasta into the pan with the vegetable and pea soup and mix.
Serve.
Add a drizzle of raw olive oil and grind the pepper.Your soup with peas and vegetables is ready.
Enjoy your meal!
The combination with pasta, rice, or other cereals allows for better absorption of legume proteins.
The cereals included in these dishes, in fact, compensate for the missing amino acids in legumes, allowing for a complete amino acid pool.
Choose cereals preferably whole grain.
For more: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes. Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all the nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it with respect to the proportions and the food combinations indicated in your dietary plan.
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