Ingredients
for 6 people:
|
Calories |
| 3 carrots |
50 |
| 3 potatoes |
80 |
| 1/2 can of boiled lentils (about 100 grams) |
300 |
| 2 courgettes |
20 |
| 1 can of boiled chickpea (about 200 grams) |
600 |
| 1 onion |
20 |
| 1 handful of frozen spinach |
30 |
| 3 leeks |
15 |
| 250 grams of fresh or frozen borlotti’s
beans |
750 |
| 350 grams of frozen or fresh peas |
300 |
| 200 grams of pumpkin (if you like it) |
20 |
| 1 stalk of celery |
10 |
| minced basil and parsley, a bit of rosemary and
sage |
|
| 3 tomatoes and two spoons of tomato puree |
30 |
| 1 vegetable or classic stock cube |
|
| 2 spoons of olive oil |
100 |
| Salt and pepper as much as you prefer |
|
| total calories about |
2325 |
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Preparation:
The soup is one of those one course meals that I personally
like a lot. It is good for diet, because it is very tasty,
low in calories and it can be frozen and reused when
needed. It has to be overcooked and especially the pulses
have to be soft.
Cut a potato and the pumpkin in pieces, rather big.
Cut the 2 left potato and the rest of the vegetables
in small pieces
Put all the ingredients (vegetables, pulses and the
rest of them except the spices) in a casserole, better
if it is made of terracotta, with plenty of cold water
Make it boil and cooked it on a low flame and with a
lid for about 2 hours, stirring every once in a while
with a wooden spoon.
Almost at the end of the cooking, check that there is
not too much water otherwise you have to make it evaporate.
Take the potato and the pumpkin cut in big pieces, smashed
them in a plate with a fork and put them back in the
pot.
Add salt, the minced basil and parsley and turn off
the gas.
Make it rest covered for 10 minutes.
Serve with a drop of olive oil, and as you prefer add
fresh grinded pepper and grated cheese. |
versione italiana