Comforting Italian Vegetable Soup Recipe
When the air gets cooler and the colors of the landscape shift towards the warm tones of autumn, there’s nothing more comforting than warming up with a steaming bowl of traditional vegetable soup. This dish, rooted in genuine Italian cuisine, is a real boost for the body and soul.
Picture the rustic combination of savoy cabbage and escarole paired with the softness of potatoes and the satisfying texture of dried beans. Every ingredient harmoniously blends in a culinary embrace that will make you feel like you’re sitting at a table in a Lazio countryside house.
I still remember when my grandma used to make this soup; the aroma of golden garlic in the sauté with a hint of chili was the unmistakable sign that dinner would be special. And now you, by following this simple yet love-rich process step by step, can bring to the table not only a nourishing meal but also a piece of Italian culinary history.
Let yourself be guided by authentic flavors and the ease of preparation. With less than 350 calories per serving, this soup represents the perfect balance between wellness and full-on taste. And if you want to add that personal touch? A handful of freshly toasted mixed seeds at serving time will turn every bite into a crispy and exhilarating adventure!
Recipe Notes
- EASE: Classic and easy recipe to whip up.
- FLAVOR: Authentic flavors straight from the heart of the Italian countryside.
- NUTRITIOUS: Packed with veggies and beans, moderate in calories.
- PREPARATION: 30 minutes prep time and 60 minutes cooking time.
- PERSONAL TOUCH: Sprinkle toasted mixed seeds for a unique twist.
Ingredients Notes for the Recipe
- Cappuccia Salad: a fiber-rich and antioxidant-packed variety of salad
- Escarole Salad: with a slightly bitter taste, loaded with vitamins and minerals
- Potatoes: a source of carbs and potassium, adding creaminess to the soup
- Dried Beans: packed with protein and fiber, giving the soup its hearty texture
- Garlic and Chili Pepper: adding flavor and a spicy kick to the soup
- Extra Virgin Olive Oil: providing healthy fats and enriching the soup’s flavor
- Stale Bread: used to add substance and make the soup more filling
Nutritional Aspects
Let’s discover the benefits of this Ciociara soup together – a powerhouse of flavor and health!
- Rich in fiber thanks to cabbage and escarole.
- A good source of complex carbohydrates from potatoes and stale bread.
- Provides protein from dried beans, great for keeping you full.
- Low in calories, around 350 Kcal per serving.
- Extra virgin olive oil contributes good monounsaturated fats.
- Garlic and chili add natural antioxidants.
- Roasted seeds enrich it with essential minerals and vitamins.
Recipe for Ciociara Vegetable Soup
Instructions
- Clean and wash the cappuccia and escarole lettuce thoroughly. Cut them coarsely.
- Bring a pot of salted water to a boil and boil the vegetables until they are tender but still crisp.
- Meanwhile, peel the potatoes and cut them into medium-sized cubes.
- When the vegetables are almost cooked, drain some of the water and add the potato cubes.
- Also add the previously soaked and boiled beans until they become soft.
- In a separate pan, create a sauté by lightly browning the minced garlic with the chili in extra virgin olive oil.
- Take a large bowl and place the stale bread cut into small pieces.
- Pour the well-cooked soup over the bread and gently mix to allow the bread to absorb the flavors of the soup.
- Finish by pouring the aromatic sauté over the mixture in the bowl, mixing well to further flavor the soup.
Notes
Variations of the Traditional Ciociara Vegetable Soup Recipe
Add your own twist to the soup with these variations:
- Veggie Variations: Try adding cabbage or leeks to enrich the mix of vegetables.
- Legume Variations: Experiment with chickpeas or lentils instead of dried beans for a protein variation.
- Seasoning Variations: Sprinkle some grated pecorino cheese or a squeeze of lemon for an unexpected twist.
Frequently Asked Questions About the Recipe
If you’re unsure about how to make the Ciociara vegetable soup, you’ll find answers to the most common questions here.
How can I make the soup more crispy?
For an extra crunch, sprinkle some toasted mixed seeds like pumpkin or sunflower seeds on top of the soup just before serving.
How can I make the soup more flavorful?
To add even more flavor to the soup, pour the aromatic sauté over the mixture in the bowl and mix it in well.
How long do dry beans need to cook for?
Dry beans require about 60 minutes of cooking time after being soaked.
