Zuppa di Grano

Zuppa di Grano is a hearty and nutritious Italian soup made from ancient grains, beans, and fresh vegetables, offering a comforting yet healthy meal. This soup is perfect for a light lunch or dinner, packed with flavor and essential nutrients.

Ingredients

• Farro - 100 grams
• Cannellini beans - 100 grams (cooked)
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Vegetable broth - 750 milliliters
• Olive oil - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon

Steps

1. In a medium pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5 minutes until softened.
2. Add the minced garlic and cook for an additional minute until fragrant.
3. Stir in the farro and cook for 2 minutes, allowing it to toast slightly.
4. Pour in the vegetable broth and bring to a boil. Reduce heat to low and simmer for 25 minutes, or until the farro is tender.
5. Add the cooked cannellini beans to the pot and simmer for an additional 5 minutes to heat through.
6. Season with salt, black pepper, and lemon juice to taste.
7. Remove from heat and stir in the chopped parsley just before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.75 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Contains plant-based protein, supporting muscle health.

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