In our diet, legumes are very important foods as they are rich in fiber, calcium, and a good source of proteins. Warm and creamy, the Mixed Legume Soup is a real delight, easy to prepare and perfect for cold winter days. The preparation is very simple even for beginners. This recipe with various types of dry beans, chickpeas, fava beans, lentils, peas is made by soaking them in cold water in the evening and the next day, after rinsing, you proceed to cook them with a gentle sauté. It is important to cook the legumes well because otherwise, rather than being good for your health, they can be harmful. Follow the recipe and prepare it with me. . .
Other recipes
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stove, Boiling
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 201.30 (Kcal)
- Carbohydrates 19.22 (g) of which sugars 3.80 (g)
- Proteins 7.51 (g)
- Fat 10.34 (g) of which saturated 1.35 (g)of which unsaturated 0.06 (g)
- Fibers 5.50 (g)
- Sodium 641.00 (mg)
Indicative values for a portion of 495 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
- 7 oz mixed legumes (dry)
- 1 carrot
- 1 stalk celery
- 1 shallot
- 2 leaves bay
- 6 cups water
- 1.5 tbsp extra virgin olive oil
- 0.5 tsp fine salt
- 1 tsp tomato paste
Tools
- Food Scale
- Bowl
- Pot
Steps
The night before, place the dry legumes in a bowl and cover them with cold water. The next day, drain and rinse them under running water.
Prepare a mince of carrot, celery, and shallot and gently sauté them with the oil in a large pot. Add the legumes and the tomato paste. Salt at the end of cooking.
Pour water over the legumes in the pot and bring to a boil, adding the bay leaves. On low heat, let it cook with a lid for 2 hours, then salt and serve hot with a drizzle of extra virgin olive oil.
Notes
Legumes can lower cholesterol thanks to their good lecithin content, and their high glucidic content gives them good energy power.
Their high fiber content makes them filling foods and helps with constipation.
FAQ (Questions and Answers)
How many hours should dry legumes soak?
They should be soaked for about 10-12 hours. You can soak them in the evening to cook them the next day.
Can I use the soaking water for dry legumes?
It’s better to discard it as it may contain dust, impurities, and any microorganisms present in the legumes.
