The pasta and lentils with zucchini is a creamy and velvety summer lentil and zucchini soup.
It’s light, nutritious, and filling.
Zucchini is an easily digestible and light vegetable rich in water, fiber, and minerals.
It is in season from May to September.
Choose fresh, small, and tender zucchinis.
Even more delicious with the addition of chopped dried tomatoes.
Preparation time
Varies based on the use of dried lentils or pre-cooked lentils.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 1 cup whole wheat pasta shells
- cooked lentils (or canned lentils for 2 people)
- 2 zucchini
- as needed water
- 1 bouillon cube (homemade vegetable [optional])
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed dried tomatoes (well-drained if in oil [optional])
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- Immersion Blender
- Chopper or Mixer
Preparation
Recommended Portions According to Healthy Eating Guidelines
– fresh, soaked, or canned legumes: 5.3 oz;
– dried legumes: 1.8 oz.
The quantities are always personal.
Prepare the lentils following the procedure described in How to Cook Lentils | Simple, Digestible, and Versatile Basic Recipe or, if you already have them ready in the freezer, defrost a double portion.
Alternatively, use packaged pre-cooked 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 spoilage.
Thoroughly wash the zucchinis without removing the skin.
Cut the zucchinis into chunks.
Place them in a small saucepan.
Add just enough water to cover them and bring to a boil.
Cook with a glass lid over low heat for 5 minutes.In a saucepan, pour:
– the lentils;
– the zucchinis with their cooking water;
and bring to a boil.Add a vegetable bouillon cube [optional] and stir until dissolved.
Adjust the salt and grind the pepper.Coarsely blend lentils and zucchinis with an immersion blender.
If using sun-dried tomatoes in oil, drain them well.
Prepare the chopped mixture by cutting the dried or ‘nciappati’ tomatoes into pieces with a knife or chopping them with a chopper or mixer to the desired consistency: more or less coarse.In another pot, cook the pasta and drain it.
In the case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, then rinse it and add it to the brothy dressing prepared separately; this way, the starch released by the pasta in the cooking water is eliminated.
Meanwhile, bring lentils and zucchinis back to a boil.Add the pasta to the saucepan with the lentils and zucchinis and mix to combine.
Turn off the heat, add the chopped sun-dried tomatoes, and mix.Plate.
Grind a bit more pepper and drizzle with extra virgin olive oil.Your pasta and lentils with zucchini is ready.
Enjoy your meal!
Storage, Tips, and Variations
Use whole wheat pasta to increase the fiber content.
Delicious also warm or cold.
FAQ (Frequently Asked Questions)
Tips on How to Pair Legumes
Recommended pairings:
– legumes + cereals [example: bread, pasta, or rice], preferably choose whole grains;
– legumes + proteins.
Respect the proportions and combinations indicated in your dietary plan.
For more information on the topic read the article by clicking the following link: Pairing Legumes in the Diet.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.
