The days are getting shorter, the cold is starting to bite, and what better way to warm up than with a hot and comforting legume soup? The mixed legume soup is a complete and versatile dish that can be enjoyed on any occasion. It’s ideal for a quick lunch or dinner, but also a great idea for a buffet or picnic. Furthermore, the mixed legume soup is a healthy dish, rich in proteins, fibers, and vitamins. Legumes are a good source of plant-based proteins, which help maintain muscle mass. Fibers, on the other hand, help regulate the intestine and make you feel fuller for longer. The vitamins and minerals present in legumes and cereals are important for the general well-being of the body. To make the soup even tastier, you can add vegetables like tomatoes, pumpkin, or potatoes. Here’s how I made it, without sautéing and even healthier. Try it and let me know what you think!
- Difficulty: Very easy
- Cost: Very cheap
- Rest time: 15 Minutes
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Boiling
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 125.66 (Kcal)
- Carbohydrates 16.35 (g) of which sugars 2.91 (g)
- Proteins 7.27 (g)
- Fat 2.90 (g) of which saturated 0.29 (g)of which unsaturated 0.06 (g)
- Fibers 4.63 (g)
- Sodium 331.17 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 14.11 oz mixed legumes
- 7.05 oz cherry tomatoes
- 1 red Tropea onion
- 2 cloves fresh garlic
- 4.23 cups vegetable broth
- Half glass water
- 1 tsp vinegar
- 2 g coarse salt
- to taste pepper
- 4 tbsps extra virgin olive oil (Raw at the end of the recipe)
Tools
- 1 Eachave
Steps
To prepare the mixed legume soup, sauté the garlic, onion, and pepper in a high-sided pot with half a glass of water and a teaspoon of vinegar. This way, the aromas of the vegetables are preserved without the need to fry, reducing calorie intake. For a personal touch, I added a pinch of Sichuan pepper, but you can use any pepper you like.
After sautéing the garlic, onion, and pepper, I added the halved cherry tomatoes and let them sauté together for a minute. I also added the coarse salt.
At this point, I added the mix of legumes and cereals. I also added half a glass of white wine to prevent the soup from drying out. The white wine will also add a touch of flavor.
Finally, cover everything with the hot vegetable broth and let it cook for at least 70 minutes with the lid on, stirring often. If necessary, we’ll add more broth.
At the end of cooking, we can add a spice of choice to further flavor the soup. Some ideas include: sweet or spicy paprika, turmeric, hot chili pepper. I added hot chili pepper powder.
The mixed legume soup is ready. With the heat off, add the extra virgin olive oil and let it rest for about 10 minutes, with the lid on. In this way, the aromas of the legumes and spices blend evenly, enhancing the flavor of the soup.
Plate and serve the soup while it’s still hot and steaming. If you like, you can add a sprinkle of grated cheese. Enjoy from DadCook!
How to store leftover soup:
Leftover soup can be stored in the refrigerator for 3-4 days or in the freezer for 2-3 months. To store the soup in the refrigerator, let it cool completely, then place it in an airtight container. You can keep it in the refrigerator for up to 4 days. To store the soup in the freezer, let it cool completely, then put it in an airtight container or a freezer bag. You can keep it in the freezer for up to 3 months. When reheating frozen soup, let it thaw in the refrigerator overnight. Then reheat it over medium-low heat, stirring occasionally, until hot.
Here are some ways to reuse leftover soup:
You can use the leftover soup to make another soup or stew.
You can use the leftover soup to prepare a pasta or rice dish.
You can use the leftover soup to prepare a salad. Leftover soup is a great option for a quick and easy meal. With a little creativity, you can reuse it in different ways to create delicious and nutritious dishes.
Wine Pairing Suggestions:
The ideal wines to pair with mixed legume soup with barley are fruity and light red wines, such as Valpolicella Classico, Bardolino, or Bonarda. These wines have a sufficiently intense flavor to compete with the flavor of the legumes but are also light enough not to overpower the soup’s taste. Alternatively, you can also pair the mixed legume soup with barley with a dry and aromatic white wine, such as Sauvignon Blanc or Pinot Grigio. These wines have a fresh and citrusy flavor that can balance the rich and creamy taste of the soup. Finally, if your soup is particularly flavorful and spicy, you can pair it with a more structured red wine, such as Chianti Classico or Barolo. These wines have a more intense and tannic flavor that can withstand the strong taste of the soup. Here are some specific wine pairing tips for mixed legume soup with barley:
If your soup contains black beans, you can pair it with a fruity and spicy red wine, such as Negroamaro or Primitivo. If your soup contains lentils, you can pair it with a light and fruity red wine, such as Barbera or Sangiovese. If your soup contains chickpeas, you can pair it with a dry and aromatic white wine, such as Riesling or Gewürztraminer.
Ultimately, the best way to find the perfect wine to pair with mixed legume soup with barley is to experiment with different wines and find the one you like best.
