Oatmeal soup with pumpkin and zucchini

A very light vegan gluten-free first course with a low glycemic index.
If you are not vegan, you can enrich it with grated Parmesan or vegan cheese.
It presents itself as a soup, but if you want to make it a light soup, just extend the broth to the desired amount.
Very easy to make and also in a short time.
For those who do not wish to use oatmeal, you can use quinoa and all grains, including pasta and rice of choice.
Oats contain slow-digesting carbohydrates and therefore provide long-term energy for the body.
It is usually well tolerated even by those with celiac disease and, in addition, it is the cereal richest in essential fatty acids (such as linoleic acid) and proteins.

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Cost: Very economical
Preparation time: 10 Minutes
Portions: 4
Cooking methods: Boiling
Cuisine: Italian
Seasonality: Fall, Winter, and Spring

230.31 Kcal

calories per serving

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Energy 230.31 (Kcal)
Carbohydrates 47.61 (g) of which sugars 10.57 (g)
Proteins 8.20 (g)
Fat 3.63 (g) of which saturated 1.07 (g)of which unsaturated 1.78 (g)
Fibers 8.74 (g)
Sodium 426.55 (mg)

Indicative values for a portion of 250 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

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7 oz zucchini
7 oz pumpkin (or other vegetable of choice)
1.41 oz onion
2 teaspoons bouillon cube (vegetable)
7 oz oat flakes (or spelled)
21 oz water
to taste salt
4 tablespoons cheese (Parmesan or vegan of choice)
Half tablespoon curry

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Tools

What we need to do

1 Knife
1 Cutting board
1 Pot or Thermomix

Steps

To make

Let’s start by preparing the vegetables.
Trim the zucchini and then cut it first into 0.4-inch rounds and then in half.
Peel the pumpkin and cut it to the same size as the zucchini.
Peel the onion and chop it into small pieces.
Now take a large pan and add the olive oil and onion.
Sauté for a few moments,
then add the zucchini
and the diced pumpkin.
Sauté then pour in the water with the vegetable bouillon cube, and curry.
At this point, do not add salt, wait until the end to give it the right amount. Cover with the lid, and cook for about 10 minutes from the boil.
then add the oat flakes, stir and cook for about 3 minutes from the time it resumes boiling, always stirring.
At the end of cooking, taste and adjust salt. With the heat off, add Parmesan or vegan cheese according to your taste, and serve hot.
Put the chopped onion in the bowl and chop for 10 seconds at speed 8.
Gather with the spatula and add the olive oil. Sauté for 3 minutes at 230°F speed 1.
Add the zucchini
and the pumpkin pieces, place the basket instead of the measuring cup, and cook for 3 minutes at 230°F reverse speed 1.
Pour in the water and bouillon cube and cook for 15 minutes reverse at 212°F speed 1 with the basket instead of the measuring cup
Pour in the oat flakes, stir with the spatula, and cook for 3 minutes at 212°F reverse speed 1.
At the end of cooking, add Parmesan or vegan cheese and mix for 1 minute reverse speed 1.