Zuppa di Riso e Fagioli

Zuppa di Riso e Fagioli is a hearty Italian soup that combines the comforting flavors of rice and beans with aromatic herbs and spices. This high-protein dish is perfect for a nourishing meal that warms the soul.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Garlic - 2 cloves, minced
• Vegetable broth - 500 ml
• Canned cannellini beans - 240 grams, drained and rinsed
• Arborio rice - 100 grams
• Diced tomatoes - 200 grams (canned or fresh)
• Italian seasoning - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped (for garnish)
• Lemon juice - 1 tablespoon (optional)

Steps

1. Heat the olive oil in a large pot over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5 minutes until softened.
2. Stir in the minced garlic and cook for another minute until fragrant.
3. Pour in the vegetable broth and bring to a boil.
4. Add the cannellini beans, Arborio rice, diced tomatoes, Italian seasoning, salt, and black pepper. Stir well to combine.
5. Reduce the heat to low, cover, and simmer for about 20 minutes, or until the rice is tender and has absorbed some of the broth.
6. Taste and adjust seasoning if necessary. If desired, add lemon juice for extra brightness.
7. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein from beans, promoting muscle repair and growth.
• Rich in fiber, aiding digestion and helping maintain a healthy gut.

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