The lentil and broccoli soup is a creamy, velvety legume soup — a healthy comfort food.
Pizzoccheri are made with whole buckwheat flour; they are high in fiber and have a glycemic index of 50.
The Sicilian broccoli is the protagonist of our winter table.
It is a variety typical of southern Italy.
Deep green in color, it belongs to the Brassica family and is much appreciated because it has a milder aroma and a more delicate flavor compared to other broccoli varieties.
In Sicily, in the Ragusa area, it is called scramuzza or scramuzzatura.
Choose small to medium, firm broccoli with florets of bright green color, avoiding yellowed or faded ones.
Typical southern Italian varieties: Sicilian broccoli, Calabrian broccoli and Apulian broccoli — called ‘ramosi’ — green and nutrient-rich, are very similar and are generally referred to as southern broccoli.
Preparation time
Varies depending on whether you use dried lentils or pre-cooked lentils.
- Difficulty: Easy
- Cost: Budget-friendly
- Portions: 2People
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
Adjust the quantities of pasta and legumes according to your dietary plan.
- 4.2 oz pizzoccheri
- 1 head broccoli (Sicilian)
- to taste water
- 1 pinch salt
- 1 pinch baking soda
- cooked lentils (2 portions, weight according to dietary plan)
- to taste water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw, as dressing)
- 1 shallot (or half an onion)
- stalks parsley
- stalks celery
- 1 bouillon cube (homemade vegetable bouillon, optional)
Suggested Tools
- Knife
- Cutting Board
- 1 Saucepan with lid preferably glass
Preparation
Prepare the lentils following the procedure described in cooking lentils | basic recipe or, if you already have them ready in the freezer, thaw them.
Alternatively, you can use pre-cooked packaged lentils.
Remember to rinse them well under running water: canned legumes often contain additives, salt and sometimes sugar.
Among packaging types, glass containers are preferable to tins as they are less prone to deterioration.
Cut the broccoli into florets and lightly score the stems of the florets with a knife.
Place the florets in a colander and wash them thoroughly under running water.
* for a more thorough cleaning, soak the florets in water with a little baking soda for at least 20 minutes.When boiling, use as little water as possible to better preserve the beneficial properties.
In a pot, bring salted water to a boil.
Add the broccoli florets and a pinch of baking soda so that they keep a bright green color, and cook for about 8-10 minutes until tender but not falling apart.Broccoli cooking time
– 8 minutes for firm broccoli that keep their shape;
– 10 minutes for softer broccoli, perfect to puree or reduce into a cream;
adjust according to the desired texture.With the help of a skimmer, gently remove the broccoli florets and transfer them to a container.
Do not discard the cooking water; we will use it to cook the pizzoccheri.
Pour the lentils into a saucepan, add water — quantity depending on the desired consistency — and bring to a boil.
You can leave them plain.
You can add a shallot or half an onion, parsley stalks and/or celery stalks or a vegetable bouillon cube.Add the broccoli florets.
Stir until the broccoli breaks down into a cream.Adjust salt to taste.
For brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, then rinse it and add it to the brothy sauce prepared separately; this way the starch released by the pasta into the cooking water is removed.
Cook the pizzoccheri al dente in the broccoli cooking water if you kept it, drain them and rinse quickly under running water.
Meanwhile, bring the lentil and broccoli soup back to a boil.
Add the pizzoccheri and stir.
Plate.
Grind the pepper and drizzle with a little extra virgin olive oil.Your lentil and broccoli soup with pizzoccheri is ready.
Enjoy your meal!
Pizzoccheri, lentils and broccoli is a complete dish; add your portion of vegetables so as to compose a balanced meal or one-dish meal that helps keep blood glucose stable.
Storage, tips and variations
Meal prep
Boil a whole broccoli so you have several portions available to enjoy as a side dish and to use as an ingredient.
Also try
– lentil and broccoli soup with whole-grain pasta;
– lentil and broccoli soup with brown rice;
– lentil and broccoli soup with wholemeal bread.
FAQ (Questions and Answers)
If you need to reduce fiber
Pass the cooked lentils through a food mill: it separates them from the skins without creating air bubbles.
Alternatively, use split red lentils.How can I replace Sicilian broccoli?
You can use other varieties of broccoli or cauliflower.
You can replace the broccoli with black cabbage (cavolo nero) or savoy cabbage.Can I steam the broccoli instead of boiling it?
Certainly: steaming preserves nutrients better.
Can people with celiac disease eat pizzoccheri?
Originally gluten-free, today pizzoccheri are produced by mixing buckwheat flour [gluten-free] with durum wheat flour.
Therefore, in case of gluten intolerance, make sure the package states “gluten-free buckwheat pizzoccheri”.
