Zuppa di Sette Legumi

Zuppa di Sette Legumi is a hearty Italian soup that combines seven different legumes for a nutritious and satisfying meal. This low-carb version is perfect for those seeking a healthy, flavorful dish packed with protein and fiber.

Ingredients

• Chickpeas - 50g
• Lentils - 50g
• Black beans - 50g
• Red kidney beans - 50g
• Green peas - 50g
• Split peas - 50g
• Pinto beans - 50g
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Vegetable broth - 1 liter
• Dried oregano - 1 teaspoon
• Dried thyme - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse and soak the chickpeas, lentils, black beans, red kidney beans, green peas, split peas, and pinto beans in water for at least 4 hours or overnight.
2. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5 minutes until softened.
3. Stir in the minced garlic and cook for an additional minute until fragrant.
4. Add the soaked legumes to the pot along with the vegetable broth, oregano, thyme, salt, and pepper. Bring to a boil.
5. Reduce the heat to low and simmer for 25-30 minutes, or until the legumes are tender, stirring occasionally.
6. Taste and adjust seasoning if necessary. If the soup is too thick, add a bit more broth or water.
7. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 45 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 1 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals, supporting overall wellness and immune function.

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