Soups, soups, soups, hot broths: this is the perfect time to enjoy tasty, hot and filling first courses! I like to mix cereals and legumes, in order to obtain a nutritionally complete dish: I propose you my dinner tonight, the millet and bean soup!
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Identity Card of the Recipe
- 71 KCal Calories per serving
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Ingrediants
For the soup
- 150 g of millet
- 200 g of dried beans
- 100 g of tomato puree
- 150 g of potatoes
- A few sage leaves
- 1 sprig of rosemary
- 1 teaspoon of oregano
- 1 bay leaf
- 1 teaspoon of sweet paprika
- 1 teaspoon of garlic powder
- 1 stick of celery
- 100 g of carrots
- About 30 ml of extra virgin olive oil
- Q.b. of water
Materials Needed
- Casseroles of various sizes
- Ladle
- Chopping board
- Knife
- Colander
- Vegetable peeler
Preparation
- The night before, collect the dried legumes (eg beans) in a bowl, fill with water and leave to soak for 12 hours. Peel the carrots and remove the filaments from the celery: combine the vegetables in the blender and obtain a mince.
- Rinse the legumes and place them in a saucepan together with the chopped vegetables.
- Cover with plenty of water and bring to the boil adding the tomato puree and the aromas: sage, rosemary, bay leaf, oregano, garlic and paprika. Cook for about an hour: as the last ingredient, add the salt.
Did you know that ...
When cooking legumes, it is important to rinse them thoroughly to remove anti-nutritional substances (eg phytates); moreover, the salt should only be added at the end of cooking, otherwise the peel (integument) would tend to remain hard.
- At the end of cooking, the beans must not be dry, on the contrary the liquid must be abundant. At this point, add the millet, previously rinsed, and the potato, peeled and cut into very small pieces: cook for about 20 minutes and, if necessary, add more liquid.
- When cooked, add a drizzle of extra virgin olive oil and serve with croutons or gluten-free bread (if the dish is intended for celiacs).
Alice's comment - PersonalCooker
With a soup like this, we will face the coldest months on the right foot! If you don't like beans, you can use chickpeas, lentils or cicerchie!
Nutritional values and Health Comment on the recipe
That of the Millet and Bean Soup is a recipe that belongs to the group of first courses.
It is a not too caloric food, whose energy is mainly supplied by carbohydrates, followed by lipids and finally by proteins.
The carbohydrates are mainly complex, the monounsaturated fatty acids and the peptides of medium biological value (even if the association between millet and beans should guarantee the presence of all the essential amino acids). The fibers are abundant, while the cholesterol is absent.
It does not contain ingredients rich in histamine (except for tomato puree) or histaminoliberators. It does not provide gluten and lactose.
Millet and Bean Soup is a product that lends itself to the customary diet of most of the population.
It lends itself to nutritional regimes against overweight and metabolic pathologies such as dyslipidemia, hyperglycemia, arterial hypertension, etc; the medium portion should not be considered free and abundant in case of obesity, type 2 diabetes mellitus and hypertriglyceridemia. It does not affect celiac disease, histamine and lactose intolerance.
The abundance of fiber could greatly increase bowel movement.
It is a recipe that respects the lacto-ovo vegetarian and vegan criteria.
The average portion of Millet and Bean Soup is 400 g (about 285 kcal).
