How to Make Healthy Soup with Legumes and Cereals

Today’s recipe is a delicious and very healthy soup with legumes, cereals and fresh vegetables. It is a vegetarian dish that can be prepared all year long and with different seasonal vegetables. Legumes and Cereals are very healthy for our diet and this recipe is a great way to include all of them at the same plate. I buy already combined Legumes & Cereals at the market, you can use the same. Here I go with the recipe:

Ingredients: / Ingredientes:

  • 70 gr/ person legumes & cereals / legumbres y cereales 70 gr/persona
  • 1 carrot /1 zanahoria
  • 1 onion / 1 cebolla
  • 1 eggplant / 1 berenjena
  • 1 pumpkin / 1 calabaza
  • 2 tomatoes / 2 tomates
  • 3 cloves of garlic / 3 dientes de ajo
  • 1 green pepper / 1 pimiento verde
  • 1 sweet red pepper / 1 pimiento rojo dulce
  • 2 potatoes / 2 papas
  • 10 cm of celery / 10 cm de apio
  • Salt, white pepper, oregano, olive oil / Sal, pimienta blanca, orégano, aceite de oliva.

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Las legumbres y los cereales son muy saludables para nuestra dieta y esta receta es una excelente manera de incluirlos en el mismo plato. Ya compro legumbres y cereales combinados en el mercado, puedes usar el mismo.

Preparation: / Preparación:

Put the Legumes & Cereals in cold water at least 3 hours before cooking them. Wash fresh vegetables with abundant water. Peel and chop vegetables in small cubicles in separate bowl. Add onions into a stew-pot with two soup spoons of olive oil. Fry the onions until shriveled, add potatoes and continue frying them together for 3 minutes. Add chopped tomatoes and continue cooking until the tomatoes are melted. Then, add the rest of vegetables and cook all together for 1 minute. Add legumes & cereals together with their water. Stir well and allow the preparation to simmer.

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Attention! Potatoes tend to stick, so make sure to stir the soup time after time. Add one or two cups of cold water to make sure legumes and cereals are well-maid. Regulate with salt, white pepper and oregano. The soup is ready when the beans are ready and the soup is thickened. Remove from the heat and add shredded fresh parsley, as per your taste. Allow for the soup to rest for 5 minutes before serving it nicely to a plate.

Bon Appetite!

Deja legumbres y cereales en agua fría por lo menos durante 3 horas. Lavar, pelar y cortar las verduras en pequeños cubículos en recipientes separados. Agregar las cebollas en una marmita con dos cucharas soperas de aceite de oliva. Freír la cebolla hasta arrugada, añadir las patatas y continuar freír juntos durante 3 minutos. Agregar los tomates picados y continuar la cocción hasta que los tomates se funden. A continuación, añadir el resto de las verduras y cocer todo junto durante 1 minuto. Añadir legumbres y cereales, junto con su agua. Mezclar bien y dejar que la preparación a fuego lento.
¡Cuidado! Patatas tienden a pegarse, así que asegúrese de revolver la sopa de tiempo después del tiempo. Añadir una o dos tazas de agua fría para asegurarse de que las legumbres y los cereales son bien criada. Regular con sal, pimienta blanca y orégano. La sopa está lista cuando los granos están listos y la sopa se espese. Retirar del fuego y añadir el perejil fresco rallado, como por su sabor. Permitir para la sopa para descansar durante 5 minutos antes de servir muy bien a una placa.
¡Buen provecho!

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This recipe is very suitable for children and all family. Should you wish, you may replace the water with broth. It is ideal for a light supper, or as a first plate for a full meal.

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