Hearty Farmer’s Soup Recipe (Zuppa del Contadino)
Category: Main Course
Servings: 4
This rich, rustic Italian soup is a perfect meal for cooler days. Bursting with the earthy flavors of assorted dried legumes and vegetables, this Farmer’s Soup (Zuppa del Contadino) brings comfort in every spoonful. Traditionally made with a variety of beans, lentils, and grains, it showcases the beauty of simple ingredients transformed into something hearty and satisfying. A gentle simmer allows the legumes to absorb the flavors of the vegetables, creating a wholesome, filling dish that can be served hot or at room temperature.
Ingredients
| Ingredient | Quantity |
|---|---|
| Dried Lentils | 100g |
| Dried Chickpeas | 100g |
| Dried Fava Beans | 100g |
| Barley (Orzo) | 100g |
| Dried Borlotti Beans | 50g |
| Dried Red Beans | 50g |
| Dried Cannellini Beans | 50g |
| Vegetable Broth | 1 liter |
| Celery Stalk | 1 |
| Carrot | 1 |
| White Onion | 1 |
| Garlic Clove | 1 |
| Bay Leaf | 1 |
| Extra Virgin Olive Oil | As needed |
| Fine Salt | As needed |
| Ground Black Pepper | As needed |
Nutritional Information (per serving)
| Nutrient | Amount per serving |
|---|---|
| Calories | ~350 kcal |
| Protein | 20g |
| Carbohydrates | 60g |
| Fiber | 15g |
| Fat | 7g |
| Sodium | 800mg |
| Calcium | 100mg |
| Iron | 4mg |
Instructions
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Prep the Legumes: Begin by soaking all the dried legumes (lentils, chickpeas, fava beans, borlotti beans, red beans, and cannellini beans). Place them in a large bowl and cover them with plenty of water. Let them soak for at least 8 hours or overnight for optimal texture.
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Prepare the Vegetables: While the legumes are soaking, take a sharp knife and finely slice the celery stalk. Peel the carrot and dice it into small chunks. Peel and finely chop the onion, and crush the garlic clove, leaving it whole.
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Start the Sofritto: In a large, deep pot, pour a generous amount of extra virgin olive oil. Heat the oil over medium heat, and then add the chopped onion, garlic, and celery. Sautรฉ for about 5 minutes, stirring occasionally until the vegetables begin to soften and the onion becomes translucent. This process forms the base of your soup, known as soffritto, which imparts rich flavors to the broth.
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Add the Carrot and Simmer: Add the diced carrot to the pot. Stir to combine, allowing the carrot to soften for about 2-3 minutes. Season with a pinch of salt and a few cracks of freshly ground black pepper. At this point, pour in a ladle of warm vegetable broth to help cook down the vegetables and release their flavors. Let it simmer for another 5 minutes.
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Combine the Legumes: Drain the soaked legumes and add them to the pot. Stir everything together, ensuring that the vegetables and legumes are evenly mixed. The soffritto will provide a flavor-packed foundation for the beans to soak up.
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Add the Broth and Bay Leaf: Pour in the vegetable broth, ensuring that the legumes are fully submerged. You may need to add more broth or water depending on the size of your pot. Drop a bay leaf into the pot to infuse the soup with its aromatic flavor.
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Simmer the Soup: Bring the soup to a boil, and then reduce the heat to a low simmer. Let the soup cook for about 45-60 minutes, or until the legumes are tender and the soup has thickened slightly. Stir occasionally to prevent the legumes from sticking to the bottom of the pot.
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Final Seasoning: Once the soup is ready, taste and adjust the seasoning with more salt and pepper if needed. Remove the bay leaf and discard it.
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Serve: Ladle the soup into bowls and drizzle with a little extra virgin olive oil for a silky finish. This hearty soup can be served hot, perfect for a warming meal, or at room temperature for a more refreshing option.
Tips for Success
- Feel free to experiment with the types of legumes used. While this recipe uses a variety, you can adjust the proportions based on your preference or what you have available.
- The longer you let the soup simmer, the more flavorful it becomes. However, be careful not to overcook the beans, as they may lose their texture.
- If you prefer a thicker soup, you can blend part of the soup with an immersion blender and stir it back in to create a creamier consistency.
This Farmerโs Soup is a true celebration of the Mediterranean tradition of transforming humble ingredients into something extraordinary. Rich in fiber and plant-based protein, itโs not only satisfying but also nutritious. Ideal for a family dinner or to share with friends, this soup will surely warm your heart and fill your belly.
