The vegetable broth with frozen peas is a simple and nutritious recipe, perfect for pampering yourself when you need something light yet tasty.
I used frozen peas, a practical and always available ingredient, that retains much of the properties of fresh peas.
I added the vegetables I had in my pantry.
A vegetable broth ready in minutes ideal to serve with pasta.
In case of brothy first courses, to avoid glycemic peaks, it is advisable to cook the pasta separately, rinse it, and then add it to the brothy sauce prepared separately; this way the starch released by the pasta in the cooking water is eliminated.
It is delicious hot but also great warm.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- frozen peas (for 2 people)
- 4.2 oz mixed pasta (whole grain)
- 1 shallot
- to taste celery (leaves and stalks)
- 4 stalks parsley
- 1 vegetable bouillon cube (homemade)
- 2 tablespoons tomato sauce (homemade)
- 1.7 cups water
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- 1 Pan with lid preferably in glass
Instructions
Recommended portions by healthy eating guidelines
– fresh, soaked or canned legumes: 150 g;
– dry legumes: 50 g.
Portions are always personal.
I usually prepare multiple portions to have a convenient stock to freeze.
Rinse the frozen peas under running water.
Clean the shallot and cut it in half.
Thoroughly wash the celery.In a pan, pour the frozen peas.
Add:
– the shallot;
– the celery;
– a few parsley stalks;
– a vegetable bouillon cube;
– 2 tablespoons of tomato sauce;
– 1.7 cups of water;
– a pinch of salt;
– a pinch of pepper;
and bring to a boil.Let it cook with the lid, preferably glass, on low heat for 10 minutes.
In another pot, cook the pasta and drain it.
In case of brothy first courses, to avoid glycemic peaks, it is advisable to cook the pasta separately, rinse it, and then add it to the brothy sauce prepared separately; this way the starch released by the pasta in the cooking water is eliminated.Meanwhile, heat the broth with peas and vegetables.
Pour the pasta into the pan with the broth with peas and vegetables and mix.Plate it.
Drizzle with a bit of extra virgin olive oil and grind some more pepper.Your pasta in vegetable broth with peas and vegetables is ready.
Enjoy your meal!
It is delicious hot but also great warm.
Tips on Pairing Legumes
Pairing with pasta, rice, or other cereals allows for optimal absorption of legumes’ proteins.
The cereals in these dishes compensate for the missing amino acids in legumes, resulting in a complete amino acid pool.
Choose preferably whole grain cereals.
For more details: how to pair legumes in the diet.
FAQ (Questions and Answers)
How many grams of peas per person?
The healthy eating guidelines report the following standard portions:
– fresh, soaked or canned legumes: 150 g;
– dry legumes: 50 g.
Portions are always personal.
From the Accu-Check dietometer
It is also available as a mobile app.
Frozen peas raw and cooked weight
Portion of 150 g of frozen peas raw weight or 130 g of frozen peas cooked weight.
CHO count per portion
Portion of 150 g of frozen peas raw weight: CHO 19.2 g.Why rinse frozen peas?
To remove the glazing, the thin layer of ice that protects them from the cold during storage, and facilitate separation of the peas to:
– ensure even cooking;
– avoid diluting their flavor.Can I substitute frozen peas with fresh peas?
You can cook fresh peas in the same way as frozen peas.
