Healthy Tuscan Peasant Soup (with grains and legumes)

"Zuppa del Contadino" or Italian Peasant Soup, is a healthy and simple soup full of fiber and vegan. But it's still hearty and cozy, perfect for winter. It has lentils, blackeye peas, split peas, mung beans, and cereals like farro and barley. But you can use any mix of legumes you have available.

Most Italian-American recipes are influenced by Southern Italian cuisine which is very rich in flavor and calories. In a single dish, there are many ingredients, herbs, and spices. While Northern Italian cuisine, including Tuscan cuisine, is far more simple and more humble. Very few ingredients to make simple but hearty and delicious recipes.

So if you're used to complex recipes, this soup may seem too simple for you and you may think it's flavorless. But please try it and you'll find that even a handful of ingredients can make a flavorful and delicious meal. Check out also these 20 Healthy Mediterranean Diet Soup Recipes.

What is Peasant Soup?

Peasant soup or "Zuppa del Contadino" gets its name from the simple ingredients which were easily available to peasants and farmers in ancient times when food was scarce.

The main ingredients of this soup are mixed legumes, cereals like farro, and a base of Soffritto (Mirepoix) made with onions, celery, and carrots. Plus a couple of bay leaves. That's it. The Soffritto and the bay leaves make the vegetable broth aromatic and the pulses give additional flavor and consistency. It's a very healthy and vegan soup. Nothing fancy, but a very cozy winter meal to detox from all the holidays overeating.

Ingredients

This soup is simply a mix of grains and legumes in a vegetable stock. The mixed legumes I have didn't need any pre-soaking, but depending on what you're going to use, check the package recommendations.

My mix of legumes and cereals contained more or less equal quantities of:

• Black-Eyed Peas
• Split Peas
• Farro
• Barley
• Red Lentils
• Yellow Lentils
• Mung Beans

Some brands sell packaged mix of dry legumes and grains similar to this recipe, like for example this 16 bean soup mix, to which you can add some farro or barley.

Instructions

You first need to start with the Soffritto base by finely chopping (or pulsing in a food processor) the carrots, celery, and onions. (On this post you can find all the details on how to make and freeze the Soffritto or Mirepoix).

Whether you use fresh or frozen soffritto, sauté at medium heat until the vegetables start to soften. Add the mixed legumes and cereals and the vegetable stock or water to cover. Then add the bay leaves and cook at low heat for 1 hour and 30 minutes. Add more water or broth if it becomes too dense too soon and season with salt and pepper to taste only at the very end.

Variations

• Creamy. You can blend the soup with a hand blender to make a velvety soup. Add a splash of heavy cream to make it even more creamy.
• Veggies. Make it even more healthy by adding to the soup more vegetables like pumpkin, broccoli, potatoes, or cabbage.
• Pasta. Need more carbs? Add some short-cut pasta directly into the soup 10 minutes before it's done. Pasta like macaroni, pastina, angel hair, or orzo would work great.
• Curry. Add a flavorful ethnic note with a teaspoon of yellow curry powder. You can also use curry pasta if you prefer. Adjust the quantity to taste.
• Sausage. Sautè some Italian sausages together with the soffritto before adding the other ingredients.

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📖 RECIPE

Jessica Montanelli

Healthy Tuscan Peasant Soup

5 from 1 vote

A hearty and cozy winter soup full of fibers and vegan. This healthy soup is full of legumes, cereals and flavor.

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Prep Time 5 minutes mins

Cook Time 1 hour hr 35 minutes mins

Total Time 1 hour hr 40 minutes mins

ServingsServings: 2 people

Ingredients Method Nutrition Notes

Cook ModePrevent your screen from going dark

Ingredients

 

US CustomaryMetric

 

1x2x3x?

• ▢ ½ cup Soffritto, see notes
• ▢ 1 cup Mixed Legumes and Cereals, see notes
• ▢ 2 cups Vegetable stock
• ▢ 1 Garlic clove, minced
• ▢ 2 Bay Leaves
• ▢ Olive Oil
• ▢ Salt
• ▢ Black Pepper
• ▢ Parmigiano cheese, optional

Method

 

1. In a large pot, drizzle the olive oil and add the minced garlic and the minced Soffritto of carrots, celery, and onions.
2. Sautè at medium heat for 3-5 minutes or until the vegetables start to soften (not brown).
3. Add the mixed legumes and cereals to the pot, then add the vegetable stock and the bay leaves.
4. Bring to a simmer then turn the heat to low and cook for 1 hour and 30 minutes. Add more water or stock if it becomes too dense too soon.
5. Season with salt and black pepper to taste only at the very end before serving.
6. Serve with freshly grated Parmigiano cheese on top and with a slice of crunchy toasted bread.

Nutrition

Calories: 369 kcalCarbohydrates: 65 gProtein: 25 gFat: 1 gSaturated Fat: 1 gSodium: 948 mgFiber: 30 gVitamin A: 538 IUIron: 7 mg

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

CourseCourse: Main Course, Soup

CuisineCuisine: Italian

Notes

Soffritto: Soffritto or Mirepoix, is made of equal parts of carrots, celery, and onions. You can finely chop them by hand or give them a quick pulse in a food processor. (On this post you can find all the details on how to make and freeze the Soffritto or Mirepoix).

Mixed Legumes: My mix of legumes and cereals contained a more or less equal quantity of:

• Black-Eyed Peas
• Split Peas
• Farro
• Barley
• Red Lentils
• Yellow Lentils
• Mung Beans

But you can substitute any of the above with whatever you have available.

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