Pumpkin season begins and we use in the recipe of today this tasty and very healthy ingredient that provides antioxidants, vitamins, mineral salts as well as a delicious sweet and creamy note. To prepare the soup we propose the pumpkin along with rice, lots of vegetables and black beans, which are an important source of fiber, phenols and anthocyanins. These last two substances are powerful antioxidants able to fight free radicals, aging processes and even diabetes (Ganesan et al, Int J Mol Sci, 2017)! The result is a healthy, nutritious and really complete dish. Enjoy your meal!
Ingredients
200 grams of brown rice
300 grams of pumpkin
100 grams of dried black beans
1 stick of celery
1 carrot
1 leek
1 onion
4 chard leaves
2 tablespoons of miso
Extra virgin olive oil
Sea salt
Pepper
The evening before, soak the beans in water after washing them well. The next day, cook the rice according to the indications on the package, it will take about half an hour. Drain the beans, chop the onion, slice the leek and cut into pieces carrot, chard and celery. Pour the vegetables and beans into a large pot and cover with plenty of water. Cook in accordance with the timing on the package of the beans. Meanwhile, cut the pumpkin into cubes and sauté it in a frying pan with 1 tablespoon of olive oil and two of water for about 5 minutes. When the beans are tender, pour the pumpkin and rice into the soup and cook for another 10 minutes. Remove from heat, dilute the miso in a ladle of cooking water and add to the soup, stir and serve.
