Today I propose a "4 seasons" recipe, which can be appreciated at any time of the year, hot, lukewarm or cold: the vegetable puree. The vegetable combinations are truly infinite but, to give you a demonstration of how this dish you can always prepare it, I will use a mix of fresh, dried, dehydrated and canned vegetables.
Video of the Recipe
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Identity Card of the Recipe
- 50 KCal Calories per serving
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Ingrediants
For the vegetable puree
- Frozen food: 100 g of peas
- About 800 ml of water
- 150 g of potatoes
- 150 g of zucchini
- 150 g of carrots
- Fresh food: 100 g of cauliflower
- 50 g of corn
- 50 g of celery
- 5 g of dried mushrooms
- 100 g of fresh spinach leaves
- 100 g of coppery tomatoes
- 100 g of dried lentils
- Fresh food: 100 g of green beans
- Frozen food: 100 g of white beans
To serve
- Q.b. of extra virgin olive oil
- A few basil leaves
- A few stalks of chives
Materials Needed
- Chopping board
- Knife
- Vegetable peeler
- Hand blender or vegetable mill
- Casserole with lid
- Bowls
Preparation
Please note
To prepare the passata we have specially used different vegetables (dried, frozen, dehydrated and fresh) to give an example of how the recipe can be made at any time of the year, preferring seasonal vegetables or not.- Leave the lentils to soak in warm water for 15 minutes.
- Combine the frozen vegetables (peas and beans) in a saucepan.
Did you know that
Lentils do not require long soaking periods: those who wish can also avoid this step, always remembering to rinse the legumes before adding them to the other vegetables.
Those who do not want to use frozen legumes (beans and peas, in this case) may prefer dry ones: in this case, however, the legumes must be left to soak overnight.- Peel the vegetables in their skins (potatoes and carrots, in this case), wash them, cut them into cubes and pour them into the saucepan.
- Wash the courgettes, remove the small and the opposite end, then cut the pulp into small pieces.
- Wash the celery, remove the hard and woody filaments, then cut it into chunks.
- Blanch the coppery tomato in water: remove the tomato from the water after 10 seconds, cut the skin and remove it. Cut the tomato into slices, then into cubes.
- Clean the green beans (fresh or frozen), remove the ends and cut them into chunks.
- Clean the cauliflower, then cut the inflorescences into small pieces.
- Drain the lentils from the soaking water.
- Combine the vegetables, adding the corn, chopped dried mushrooms and fresh spinach.
- Cover flush with cold water and bring to a boil. Cook gently for about 50 minutes.
- At the end of cooking, check the amount of liquid and, if it appears excessive, remove it with the help of a ladle. vegetable mill.
- Flavor with chives and basil. Serve the tomato puree hot, together with a drizzle of extra virgin olive oil.
Alice's comment - PersonalCooker
Are these vegetables not enough for you? Try adding onion or leek (if you like them), fennel, broad beans, daikon, pumpkin, cicerchie, cabbage or whatever your garden offers you! Do you want to dare? Cook the vegetables together with some Grana crust to enrich the dish with flavor!
Also try the Minestrone Leggerissimo Recipe!Nutritional values and Health Comment on the recipe
Passata 13 Verdure is a food that falls into the category of first courses.
It has a low energy intake, mainly provided by carbohydrates, followed by proteins and finally by lipids (recipe without oil).
Carbohydrates are mainly simple, peptides tend to have a low biological value and monounsaturated fatty acids.
Cholesterol is absent and the fibers are very high.
Passata 13 Verdure lends itself to any diet.
It has no contraindications for the diet against celiac disease and lactose intolerance. It is one of the foods used in the diet of vegetarians and vegans.
The average portion of Passata 13 Verdure, if used as a first course, is at least 300-400g (150-200kcal).
