Zuppa di Sette Cereali

Zuppa di Sette Cereali is a hearty and nutritious Italian soup that combines seven wholesome grains with fresh vegetables for a comforting meal. This dish is perfect for a healthy lunch or dinner, packed with flavors and essential nutrients.

Ingredients

• Barley - 50g
• Farro - 50g
• Quinoa - 50g
• Brown rice - 50g
• Lentils - 50g
• Oats - 30g
• Millet - 30g
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Garlic - 2 cloves, minced
• Vegetable broth - 1 liter
• Bay leaf - 1
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse all grains and legumes under cold water and set aside.
2. In a large pot, heat olive oil over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5 minutes until softened.
3. Add minced garlic and cook for an additional minute until fragrant.
4. Pour in the vegetable broth and bring to a boil.
5. Add the rinsed grains and legumes (barley, farro, quinoa, brown rice, lentils, oats, and millet) to the pot along with the bay leaf.
6. Reduce heat to low and let the soup simmer for about 30 minutes, or until the grains are tender.
7. Season with salt and black pepper to taste.
8. Remove the bay leaf, ladle the soup into bowls, and garnish with fresh parsley before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 1 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Provides a variety of essential nutrients and antioxidants.

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