Home cucina naturale L’ORA DELLA ZUPPA: 4 RICETTE CON I LEGUMI!

L’ORA DELLA ZUPPA: 4 RICETTE CON I LEGUMI!

da stella

ricette con legumi

Quale tempo migliore di questo per gustare qualcosa di caldo? Come 4 ricette con i legumi perfette per il periodo autunnale!

#loradellazuppa è un progetto nato su Instagram in collaborazione con la food blogger Alexandra e la dietista Verdiana Ramina.

Un appuntamento settimanale in cui io e Alexandra @glicerinia proponiamo due diverse ricette di zuppe contenenti i legumi con il consiglio nutrizionale della dietista Verdiana @verdy75

Ricette di cui trovate tutta la cronologia e i dettagli salvati nel pallino in evidenza LEGUMI

sul mio profilo Instagram cliccando qui @stella_bellomo_

I LEGUMI: CROCE O DELIZIA?

“Per la maggior parte di noi croce! Perché sebbene da piramide alimentare la frequenza di consumo degli stessi dovrebbe essere di almeno 4 volte alla settimana, spesso ciò non accade! Quindi con questo piccolo progetto creato da due mamme davvero super, vi fornirò settimana dopo settimana, spunti per ampliare il vostro menù”. Dietista Verdiana Ramina

Ecco le prime quattro ricette con i legumi con i dosaggi per 4 persone e i commenti di Verdiana da salvare!

Vellutata di zucca & cannellini con chips di cavolo nero e crostini di pane integrale.

vellutata di zucca

Ingredienti per 4 pax:

1/4 di zucca
400g cannellini cotti
2 patate grandi
1 cipolla
1/2 cavolo rapa
1/2 spicchio di aglio senza anima
acqua
olio EVO
Sale rosa

Alga kombu, facoltativa. Io ne aggiungo sempre 5 cm nel brodo delle zuppe e la tolgo prima di frullare per le sue proprietà digestive.
Crostini di pane integrale tostati in forno con poco olio e erbe aromatiche.

Procedimento:

Taglia tutta la verdura a piccoli pezzi e tieni separati aglio e cipolla.
Io faccio rosolare leggermente cipolla e aglio prima di aggiungere il resto degli ingredienti, ma se preferisci puoi mettere tutto insieme.

Aggiungi i cannellini e l’acqua. Non troppa. Io ne metto solo lo stretto necessario. Fai cuocere.

Nel frattempo accendi il forno e fai tostare i crostini di pane e le chips di cavolo ( per la ricetta delle chips vedi post di domani). Quando la verdura è cotta frulla fino a ottenere una creme abbastanza densa e omogenea.

Servi con crostini e chips. Un filo di olio Evo a crudo.

“In questa ricetta per 4 persone le dosi di legumi sono 100g a testa, quindi decisamente una buona porzione. Potete completare il tutto con un paio di fette di pane e il piatto è bilanciato” Dietista Verdiana Ramina

Zuppa di Lenticchie rosse e gialle decorticate con riso aromatico e rosso.

vari legumi appoggiati su un tavolo

La cosa bella di questa minestra e’ che cuoce in 12-15 minuti. Le lenticchie decorticate cuociono in meno tempo.

Ingredienti per 4 pax:

200g lenticchie rosse e gialle decorticate
200g riso rosso e aromatico
1 cipolla
1 spicchio di aglio senza anima
1/4 verza
1 carota
Alga Kombu
acqua
olio EVO
Sale rosa

Procedimento:

Taglia tutta la verdura a piccoli pezzi e tieni separati aglio e cipolla.
Fai rosolare cipolla e aglio leggermente prima di aggiungere il resto degli ingredienti, ma se preferisci puoi mettere tutto insieme.

Fai insaporire il tutto quindi aggiungi l’acqua e porta a ebollizione.

Fai cuocere 12-15.
Servi con un filo di olio Evo a crudo.

“Si tratta di un piatto misto completo per la contemporanea presenza di riso e lenticchie in egual quantità. Ma la presenza di legumi non è sufficiente per considerarlo piatto unico. Quindi il mio consiglio è quello di abbinare un piccolo secondo come una frittata con un uovo a testa. per i bambini invece può essere considerato piatto unico se la porzione di riso e lenticchie la si considera 50 + 50.” Dietista Verdiana Ramina

Vellutata di fagioli rossi, cavolfiore viola e patate viola con crostini profumati alla curcuma.

Ingredienti per 4 pax:

350g fagioli rossi cotti
1/2 cavolfiore viola
3 patate viola
1 cipolla rossa
Alga Kombu
acqua
olio EVO
Sale rosa

Crostini:
Pane ai cereali e semi
1 spicchio di aglio
Curcuma in polvere
Erbe aromatiche a piacere
Olio EVO
Sale rosa

Procedimento:

Taglia tutta la verdura a piccoli pezzi e tieni separata solo la cipolla per farla rosolare con poco olio. Aggiungi il resto degli ingredienti e un po’ di acqua, il sale, l’alga Kombu e fai cuocere. Frulla il tutto fino a ottenere una crema omogenea e vellutata.
Nel frattempo scalda il forno a180 gradi, taglia il pane a pezzettini o usa un taglia biscotti piccolo per fare i crostini.

Metti il pane su una teglia con carta forno, l’aglio schiacciato in camicia, un filo di olio e spolverizza con un po’ di curcuma e erbe aromatiche. Fai tostare. Mescola se serve.
Servi con un filo di olio Evo a crudo.

“Questo può essere tranquillamente considerato piatto unico.” Dietista Verdiana Ramina

Vellutata di broccoli e patate con ceci saltati e grissini di sfoglia alla curcuma.

Ingredienti Vellutata:

1 broccolo grande
1/2 cavolo rapa
1 manciata di spinaci
3 patate viola
1 porro
acqua
olio EVO
Sale rosa

Ceci saltati:
350g ceci lessati
aglio
Olio EVO
Sale rosa
Curry o spezie a piacere
Alga Kombu in polvere

Grissini di sfoglia:
1 Rotolo di sfoglia
curcuma in polvere

Procedimento:

Taglia tutta la verdura a piccoli pezzi, fai rosolare con un filo d’olio, sala e fai cuocere con poca acqua. Frulla il tutto fino a ottenere una crema omogenea e vellutata. Nel frattempo scalda il forno a 180 gradi, taglia la sfoglia a liste di circa 2 cm, spennale con acqua, olio o uovo a piacere su entrambi i lati, spolverizza con poca curcuma e arrotolale a spirale adagiandole su una teglia con carta forno. Salta i ceci lessati con aglio, olio e curry fino a renderli croccanti.

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Alla prossima puntata!

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