This delicious, eggs-free, nuts-free and soy free Italian dinner soup is a healthy recipe made of onions, pumpkins, parmesan rinds and baby spinach.
Special diets: Vegetarian | eggs-free | nuts-free | soy-free |
️Allergens: not vegan | gluten | lactose |
⏱ 43 mins – easy
🍽 6 servings – 212 kcal per serving
|
Serving 317g |
Fat 15g |
Sat. fat 3g |
Sodium 595mg |
|
Carbs 14g |
Fibers 2g |
Sugars 5g |
Proteins 8g |
INGREDIENTS
- 1 tsp salt
- 1 tsp black pepper
- 5 tbsp olive oil
- 1 onions
- 1 celery sticks
- 26 oz pumpkins
- 1 carrots
- 3 cloves garlic
- 3 tbsp tomato puree
- 5 cups vegetable broth cubes
- 3 oz farro grains
- 3 oz parmesan rinds
- 14 oz cranberry beans
- 2 handfuls baby spinach
- 2 tbsp parsley
TOOLS
- 1 knife
- 1 colander
- 1 heavy-bottomed saucepan
- 1 lid
- 1 wooden spoon
- 1 bowl
STEPS
Peel and chop the onion and garlic. Cut the celery stick and carrot into slices. Deseed and slice the pumpkins.
Rinse and drain the cranberry beans in a colander.
Chop the parsley.
Drizzle 4 tbsp. of olive oil over a heavy-bottomed saucepan and turn on the heat. Add the chopped onions, celery stick slices, pumpkin slices, carrot slices, and 1 tbsp. of water to the heavy-bottomed saucepan and stir with a wooden spoon for 3 minutes. Cover with a lid and cook over low heat for 5 minutes. Then remove the lid and add the chopped garlic. Stir with a wooden spoon for 2 more minutes, then add tomato puree, vegetable broth, farro grains, and half of the parmesan rinds. Cook for another 15 minutes, then add the drained cranberry beans. Cook for 5 more minutes, then turn off the heat. Add the baby spinach and the remaining parmesan rinds to the mixture. Sprinkle with salt and black pepper to get a soup.
Transfer the soup to a bowl and drizzle 1 tbsp. of olive oil over it. Sprinkle with the chopped parsley.
It’s ready to be served !
