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This content is taken from the EIT Food, University of Turin & European Institute of Innovation and Technology (EIT)'s online course, Understanding Mediterranean and Okinawa Diets. Join the course to learn more.

Skip to 0 minutes and 12 seconds In this video will show you how to prepare a typical recipe from Italy, a legume soup. It’s a very healthy and easy to prepare recipe with plenty of protein from the legumes and vegetables.

Skip to 0 minutes and 24 seconds The ingredients are 500 grams of a mixture of legumes, such as beans, barleys and peas, soaked for 10-12 hours, and cereals, 1 leek, a couple of celery stalks, 1 clove of garlic, about 6 leaves of cabbage, a couple of potatoes, 1 onion, 1 tomato and 2 carrots. Then, to give a better flavor to the soup, we can add at the end some thyme, some rosemary and some bay leaves. It’s a very healthy and easy-to-prepare recipe with a lot of proteins from the legumes and, of course, vegetables. So, the first thing to do is to chop the onion, the carrots and the celery stalks, and brown them slowly in a pan.

Skip to 1 minute and 5 seconds Once we chop the vegetables, we add some extra virgin olive oil, just the right amount to brown these vegetables and, as soon as it’s heated, we put inside the vegetables, chopped

Skip to 1 minute and 10 seconds quite roughly: they don’t need to be too small. Once the leek is cut, we can add it to the other ingredients and we also add about three bay leaves. When the vegetables are brown it’s time to add the cereals and the legumes. And then you should cover all the cereals and legumes with about one liter of water. Add some salt and cover. Let the soup boil for 40 minutes, then add some cabbage leaves, about 7/8 leaves, cut in slices. So, when all the ingredients are cooked, add some thyme some rosemary and a little bit of oil.

Skip to 1 minute and 55 seconds Buon appetito!

Food recipe: the legume soup

In this video you can see all the steps to cook an excellent legume soup

Follow the recipe and listen to the recommendations of our chef, and enjoy your meal!

Music by Bensound.

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This video is from the free online course:

Understanding Mediterranean and Okinawa Diets

EIT Food