Zuppa di Legumi

Zuppa di Legumi is a hearty Italian legume soup packed with protein and flavor, perfect for a nutritious lunch. This comforting dish combines various beans with fresh vegetables and aromatic herbs for a wholesome meal.

Ingredients

• Chickpeas - 100g (dry)
• Red lentils - 100g
• Cannellini beans - 100g (cooked, canned)
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, chopped
• Garlic - 2 cloves, minced
• Vegetable broth - 750ml
• Olive oil - 2 tablespoons
• Bay leaf - 1
• Thyme - 1 teaspoon (dried)
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Soak the chickpeas in water overnight. Drain and rinse before using.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrot, and celery, and sauté until softened (about 5 minutes).
3. Add the minced garlic and cook for another minute until fragrant.
4. Stir in the soaked chickpeas, red lentils, vegetable broth, bay leaf, and thyme. Bring to a boil.
5. Reduce heat to low and simmer for about 30 minutes, or until the chickpeas and lentils are tender.
6. Add the cooked cannellini beans, salt, and black pepper. Stir to combine and heat through for an additional 5 minutes.
7. Remove the bay leaf, adjust seasoning if necessary, and serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 550 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.75 L

Health Benefits

• Rich in plant-based protein for muscle development and repair.
• High in fiber, promoting digestive health and satiety.

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