The pasta and lentil soup with chicory is a healthy comfort food.
Few ingredients for a simple preparation with authentic flavors.
Chicory is “A friend of the liver and not contrary to the stomach.” so defined by the physician Galen.
It is rich in fiber, particularly inulin: a soluble fiber useful for controlling blood sugar levels.
The wild chicory or field chicory is an edible spontaneous herb with digestive and diuretic properties.
When not available, I buy Catalonian chicory or field chicory less bitter and more delicate, similar in taste to lettuce.
Preparation times
Vary based on the use of dried lentils or pre-cooked lentils.
Use whole wheat pasta to increase fiber content.
- Difficulty: Easy
- Cost: Affordable
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
Adjust the quantities of pasta and legumes according to your dietary plan.
- 4.2 oz small pasta (whole wheat stars)
- cooked lentils (2 portions, quantity according to 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 (raw)
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, defrost 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 the types of packaging, glass containers are preferable to tin containers as they are less prone to deterioration.
Clean the chicory and wash it thoroughly, removing any soil residue.
Catalonian chicory is usually less dirty with soil or sand than wild chicory.
Cut the base of the head and remove the 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 clean enough, 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 to keep it a bright green color and let it cook for about 10 minutes until the stems are tender.
With the help of a slotted spoon, gently remove the chicory and transfer it to a container.
In the case of brothy first courses, to avoid blood sugar spikes, it is advisable to cook the pasta separately and then rinse it and add it to the brothy sauce prepared separately; in this way, the starch released by the pasta in the cooking water is eliminated.
Cook the pasta al dente in the chicory cooking water if you kept it, drain it, and rinse it quickly under running water.
Meanwhile, bring lentils and chicory back to a boil.
Add the pasta and stir.
Plate.
Grind the pepper and drizzle with 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 to compose a balanced meal or unique dish that helps keep blood sugar stable.
Storage, Tips, and Variations
Meal prep
Boil a whole head to have more portions available to enjoy as a side dish and use as an ingredient.
Use whole wheat pasta to increase fiber content.
FAQ (Questions and Answers)
If you need to reduce fiber
Pass the cooked lentils through a food mill: it ensures separation from the skins without forming air bubbles.
Or use hulled red lentils.Is it suitable for children?
If you cook for children, consider their tastes, it’s better to use cultivated chicory that is less bitter and more delicate.
