The pasta and lentil soup with chicory is a healthy comfort food.
A few ingredients for a simple preparation with authentic flavors.
Chicory is “a friend of the liver and not harmful to the stomach,” as the physician Galen described it.
It is rich in fiber, particularly inulin: a soluble fiber useful for blood sugar control.
Wild chicory or field chicory is an edible wild herb with digestive and diuretic properties.
When it is not available, I buy catalogna chicory or country chicory, which is less bitter and more delicate with a taste similar to lettuce.
Preparation time
Times vary depending on whether you use dried lentils or already-cooked lentils.
Use whole-wheat pasta to increase the fiber content.
- Difficulty: Easy
- Cost: Budget-friendly
- Portions: 2 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
Adjust the quantities of pasta and legumes according to your dietary plan.
- 1 cup small whole-wheat star pasta (whole-wheat stelline (small star-shaped pasta), about 4.2 oz / 120 g)
- cooked lentils (2 servings; weight according to your dietary plan)
- 1 head chicory (wild or cultivated)
- as needed water
- 1 pinch salt
- 1 pinch baking soda
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (for drizzling (raw))
Recommended 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 tin cans as they are less prone to deterioration.
Clean the chicory and wash it thoroughly to remove any traces of soil.
Catalogna chicory is usually less dirty with soil or sand than wild chicory.
Trim the base of the head and remove any damaged outer leaves.
If the chicory is very dirty:
– fill the sink with water;
– immerse the leaves and shake them well;
– empty the dirty water and repeat if necessary.If the chicory is already fairly clean, simply rinse it under running water.
Transfer it to a colander and let it drain.
Drain the chicory and cut it into pieces.
When boiling it, use as little water as possible to best preserve its beneficial properties.
In a pot, bring salted water to a boil.
Add the chicory and a pinch of baking soda so that it remains a bright green color, and cook for about 10 minutes until the ribs are tender.
With the help of a slotted spoon, gently lift out the chicory and transfer it to a container.
Do not discard the cooking water; we will use it to cook the pasta.
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 apart; in this way the starch released by the pasta into the cooking water is removed.
Cook the pasta al dente in the chicory cooking water if you kept it aside, drain it and rinse it quickly under running water.
Meanwhile, bring the lentils and chicory back to a boil.
Add the pasta and stir.
Serve.
Grind the pepper and drizzle with a little extra virgin olive oil.Your pasta and lentil soup with chicory is ready.
Enjoy your meal!
The pasta and lentil soup with chicory is a complete dish; add your portion of vegetables so as to build a balanced meal or one-dish meal that helps keep blood sugar stable.
Storage, Tips and Variations
Meal prep
Boil a whole head so you have multiple portions to enjoy as a side dish and to use as an ingredient.
Use whole-wheat pasta to increase the fiber content.
FAQ (Questions and Answers)
If you need to reduce fiber
Pass the cooked lentils through a food mill: this separates them from the skins without forming air bubbles.
Alternatively, use dehulled red lentils.Is it suitable for children?
If you are cooking for children, consider their tastes; it’s better to use cultivated chicory which is less bitter and more delicate.
