When the cold sets in, there is nothing better than a warm Legume and grain soup and grains to warm us up and comfort us. This traditional dish is the ideal comfort food for winter, combining the taste of homemade cooking with the nutritional benefits of simple and wholesome ingredients. Our grandmother’s recipe for this legume soup is a real hug in a bowl, perfect for winter evenings.

In this article, we’ll explore how to prepare a delicious spelt, legume, and grain soup. We’ll talk about key ingredients such as lentils, chickpeas, beans, and fava beans, and how to combine them with dry grains to create a hearty and flavorful dish. We’ll discover the secrets to cooking legumes to perfection and how to enrich the soup with aromatic herbs like sage and vegetables like tomatoes. Finally, we’ll share the nutritional benefits of this dish and some tips for serving it at its best.

Ingredients for a Nutritious Soup

To prepare a delicious legume and grain soup, we need simple yet nutritious ingredients. This legume soup is a complete meal that combines the benefits of dried legumes and whole grains, creating the ideal comfort food for winter.

Dried Legumes

Dried legumes are the base of our legume and grain soup. We can use a variety of legumes such as lentils, chickpeas, borlotti beans, cannellini beans, and fava beans. These legumes are rich in proteins, fibers, and essential minerals.

For a soup for 4 people, we need about 350 grams of mixed dried legumes.

Lentils are particularly suitable for this recipe because they don’t require soaking and cook quickly. We can use 100 grams of red split lentils, which have a sweet taste and are easy to digest, making them perfect even for children.

For beans and chickpeas, it’s important to soak them overnight or for the time indicated on the package. This step helps reduce cooking time and improves digestibility.

Whole Grains

Whole grains are the other essential component of our legume and grain soup. We can choose from spelt, pearl barley, wheat, oats, or a combination of these. Whole grains are rich in fiber, B vitamins, and minerals like iron and magnesium.

For our recipe, we use 150 grams of spelt and 150 grams of barley. These grains give the soup a pleasant texture and a nutty flavor. Furthermore, the combination of legumes and grains creates a nutritionally complete dish, providing all the essential amino acids.

Seasonal Vegetables

To enrich our legume and grain soup with vitamins and minerals, we add some seasonal vegetables. These not only increase the nutritional value of the dish but also add flavor and color.

We need:

  • 1 golden onion
  • 2 carrots
  • 1 celery stalk
  • 1 medium potato
  • 250 grams of peeled tomatoes or tomato pulp

The vegetables should be diced small for even cooking. The potato helps give creaminess to the soup, while the tomatoes add acidity and a nice red color.

To flavor our legume and grain soup, we use aromatic herbs like sage, rosemary, and bay leaves. These herbs not only add a delicious aroma to the soup but also have beneficial health properties.

Finally, don’t forget the extra virgin olive oil, salt, and pepper for seasoning. Olive oil is a source of healthy fats and helps absorb the fat-soluble vitamins in the vegetables.

With these ingredients, we have everything we need to prepare a nutritious and flavorful legume and grain soup, perfect for cold winter evenings. This grandmother’s recipe is a real hug in a bowl, warming and nourishing us at the same time.

Preparation and Cooking of Legumes

Now that we have all the ingredients ready, it’s time to prepare and cook the legumes for our legume and grain soup. This step is crucial to achieving a tasty and nutritious legume soup.

Soaking Dried Legumes

To start, we need to soak the dried legumes. This process is essential to soften them and make them more digestible. Here’s how to proceed:

  1. Rinse the legumes thoroughly under cold running water to remove any impurities.
  2. Place the legumes in a large bowl and cover them with plenty of cold water. The ideal ratio is about 3 parts water to 1 part legumes.
  3. Let the legumes soak for at least 8-12 hours, preferably overnight. For chickpeas, a longer soak of up to 24 hours may be necessary.
  4. During the soak, change the water at least once to prevent fermentation.

Note that lentils and split peas don’t require soaking, but a short bath of 2-3 hours can help reduce cooking time.

Slow Cooking

After soaking, we’re ready to cook the legumes. Slow cooking is the best method to preserve nutrients and achieve the perfect consistency for our legume and grain soup. Here are the steps to follow:

  1. Drain the legumes from the soaking water and rinse them again.
  2. Place the legumes in a large pot and cover them with fresh cold water. The water should cover the legumes by about 2-3 centimeters.
  3. Bring the water to a boil, then reduce the heat and let it simmer slowly.
  4. Add some aromatic herbs like sage, rosemary, or bay leaves to flavor and make the legumes more digestible.
  5. During cooking, skim off any foam that forms on the surface with a slotted spoon.
  6. Cook the legumes slowly until tender. Cooking time varies depending on the type of legume: lentils may take 30-40 minutes, while beans and chickpeas may need 1-2 hours.

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