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Italian soup of cereals and legumes

Italian soup of cereals and legumes

Here is a really delicious soup to get back in shape after the holidays, the Italian soup of cereals and legumes! This soup is typical of the Italian tradition, in particular of the city of La Spezia, in Liguria, a region in the north of Italy, probably linked to the habit of the wives of the dockers to mix legumes by taking them from sacks on the docks of the port. The original version uses dried legumes that are cooked separately, we prefer, on the contrary, a slightly faster version using already cooked legumes. This soup is a complete dish that combines whole grains and legumes. Barley is a cereal capable of providing valuable antioxidants and fiber, which improve digestion, protect the intestinal microbiota and also help control the absorption of sugars and fats. Chickpeas and cannellini beans are a precious source of proteins, mineral salts and fiber, protect the intestine and heart.


100 grams of hulled barley
400 grams of cooked cannellini beans
400 grams of cooked chickpeas
2 liters of vegetable broth
1 sprig of rosemary
A few leaves of sage
Extra virgin olive oil
Sea salt
Black pepper
Soak the barley in a bowl of cold water. Leave it to soak for about 12 hours. After this time, drain the barley and rinse it well.
Pour it into a saucepan, cover with cold water, add a pinch of salt and bring to a boil. Let it simmer for about 40 minutes. Separately, heat the broth together with the rosemary and chopped sage, add the chickpeas, cooked barley and beans, let it cook for about a quarter of an hour. Pour into plates, season with a drizzle of extra virgin olive oil and a grind of pepper, serve.
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