Zuppa di Legumi e Cereali: A Hearty Italian Bean and Grain Soup
If you’re in the mood for a comforting, nourishing bowl of soup, look no further than this Zuppa di Legumi e Cereali, an Italian classic that combines hearty legumes and grains with aromatic vegetables and herbs. Perfect for chilly evenings or family gatherings, this dish is both filling and full of flavor, offering a satisfying and healthy option for those who appreciate rich, wholesome meals. With its mix of earthy beans, tender grains, and a blend of savory ingredients, this soup is sure to warm you up from the inside out.
Ingredients
| Ingredient | Quantity |
|---|---|
| Mixed legumes | 500g |
| Carrots | 2 |
| Celery | 2 stalks |
| Onion | 1 |
| Potatoes | 2 |
| Ripe tomatoes | 200g |
| Grana Padano DOP (cheese) | 2 wedges |
| Garlic | 1 clove |
| Vegetable broth | 1 liter |
| Extra virgin olive oil | 3 tablespoons |
| Rosemary | 1 sprig |
| Thyme | 1 sprig |
| Bay leaf | 1 |
| Sage | 1 sprig |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 310 kcal |
| Protein | 18g |
| Carbohydrates | 58g |
| Dietary Fiber | 12g |
| Sugars | 8g |
| Fat | 7g |
| Saturated Fat | 1g |
| Sodium | 560mg |
| Potassium | 800mg |
| Calcium | 150mg |
| Iron | 4mg |
Instructions
-
Prepare the Grains: The night before you plan to make your soup, place the mixed grains in a bowl of cold water and allow them to soak overnight. This step helps soften the grains and ensures they cook more evenly and quickly the next day.
-
-
Soften the Vegetables: The following day, drain the soaked grains and set them aside. Then, finely chop the onion, garlic, celery, and carrots. These aromatic vegetables will serve as the base for the soup’s rich flavor.
-
Sauté the Base: Heat three tablespoons of extra virgin olive oil in a large soup pot over medium heat. Add the chopped onion, garlic, celery, and carrots. Stir and sauté them until they become tender and fragrant, about 5-7 minutes. The goal is to soften the vegetables and release their natural sweetness and flavor.
-
Add the Grains and Legumes: Once the vegetables are ready, add the drained grains and legumes to the pot. Stir the mixture for a minute or so, ensuring everything is well-coated with the oil and vegetables. This step helps develop the flavors before adding the liquid.
-
Add the Broth and Tomatoes: Pour in the vegetable broth, stirring to combine. Then, add the tomatoes, which should be peeled, deseeded, and chopped into small cubes. The tomatoes will lend a slight acidity and sweetness to balance the earthy flavor of the legumes and grains.
-
Flavor with Herbs: Grate the Grana Padano cheese wedges into the soup, allowing the cheese to melt and infuse the broth with richness. Next, create a bouquet garni (a bundle) of the rosemary, thyme, bay leaf, and sage. Tie the herbs together with kitchen string or secure them to the pot handle for easy removal later.
-
Simmer and Cook: Bring the soup to a gentle boil, then lower the heat to a simmer. Allow it to cook for 45 minutes to 1 hour, or until the grains and legumes are fully tender and the flavors have melded together. Stir occasionally to ensure even cooking and prevent the soup from sticking to the bottom of the pot.
-
Finishing Touches: Once the soup is ready, carefully remove the bouquet garni of herbs. Taste the soup and adjust the seasoning with salt and pepper, if needed. For an extra burst of flavor, drizzle a bit more extra virgin olive oil over the top of each serving.
-
Serve and Enjoy: Ladle the soup into warm bowls or soup dishes, ensuring each portion gets a generous amount of the legumes, grains, and flavorful broth. Serve immediately, accompanied by crusty bread or a light salad for a complete meal.
Tips for Perfecting Zuppa di Legumi e Cereali
- Legumes: If you don’t have mixed legumes, feel free to experiment with different combinations like chickpeas, lentils, and beans. Just be sure to soak them in advance for the best results.
- Vegetable Broth: Using a rich, homemade vegetable broth will elevate the flavor of this soup significantly. If you’re using store-bought broth, opt for a low-sodium version to keep the soup lighter and more balanced.
- Grana Padano Substitute: If you can’t find Grana Padano cheese, Parmigiano Reggiano is a great alternative. Both cheeses are hard, flavorful, and will melt beautifully into the soup.
- Leftovers: This soup tastes even better the next day, as the flavors have more time to develop. Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove with a bit of extra broth if needed.
Serving Suggestions
Pair this Zuppa di Legumi e Cereali with a variety of side dishes to create a complete meal. A simple side of crusty bread, such as Italian ciabatta or a rustic sourdough, will complement the soup’s hearty textures. You can also serve a light salad with fresh greens and a tangy vinaigrette to balance the richness of the soup. For a more filling meal, consider adding a slice of cheese or a drizzle of olive oil on top before serving.
This Zuppa di Legumi e Cereali is the perfect dish to enjoy during colder months when comfort food is a must. With its nourishing ingredients, bold flavors, and satisfying texture, it’s a meal that brings the warmth of Italian cuisine straight to your table. Whether you’re serving it as a main dish or a starter, this soup is sure to impress and provide lasting comfort.
