Recipe: Rich & Nutritious Legume Soup | Israel Hayom
10/24/2023, 6:16:55 PM
Highlights: Heli Maman, founder of a healthy lifestyle support network, shared with Israel Hayom a recipe for a delicious and healthy legume soup. "The dish is rich in B vitamins that are very essential for improving the body's ability to cope with stress and produce serotonin," she explains.Recipe: Rich & Nutritious Legume Soup | Israel Hayam. Heli. Maman: Legume soup is a great way to get rid of stress and help your body cope with the effects of stress.
Heli Maman, founder of a healthy lifestyle support network, shared with Israel Hayom a recipe for a delicious and healthy legume soup • "The dish is rich in B vitamins that are very essential for improving the body's ability to cope with stress and produce serotonin," she explains
Recipe for legume soup
Per 10 Servings
Components
- 1/3 cup (70 g) various legumes such as red or orange lentils, various types of dried beans, dried peas, chickpeas or alternatively 200 g (1/4 bag) frozen legumes
- 2 large zucchini cut into small cubes
- Medium carrots, finely grated
- 1 tablespoon olive oil
- Salt, black / white pepper
- A small slice of pumpkin (300 g) cut into small cubes
- Other spices according to taste such as: ground cumin and turmeric (suitable for lentils), ground coriander or chopped fresh coriander (suitable for hummus), chopped celery leaves and red paprika (suitable for white beans).
- 1 medium onion, finely chopped
- 12 cups water (2.5 liters)
Method of preparation
In a saucepan, fry the onion in a tablespoon of olive oil until golden brown, add the chopped vegetables and steam for about 10 minutes.Add the legumes and spices besides the salt.Bring to a boil and then lower the heat and cook on low heat for a period of time suitable for legumes: lentils and beans for about an hour, white or red dried beans, dried peas and chickpeas for about two hours.At the end of cooking, turn off the gas and add the salt.Attention:
- Salt delays the cooking of legumes and therefore it is advisable to add it at the end.
- When using frozen legumes instead of dry legumes, the soup cooking time is shortened to only an hour for each type of legume.
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