Se intendete smaltire quel chiletto in più acquistato durante le recenti festività pasquali la ricetta light di oggi vi sarà senza dubbio di grande aiuto: oltre che ipocalorica è gustosa e leggera e, neanche a dirlo, molto semplice da preparare.
Zuppa di zucca rossa e spezie
Tempo di preparazione: 10 minuti
Tempo di cottura: 30 minuti
Valori nutrizionali per porzione
Grassi: 8 grammi
Proteine: 6 grammi
Carboidrati: 18 grammi
Fibre: 3,5 grammi
Colesterolo: 0 mg
Calorie: 382
Ingredienti per sei persone
2 cucchiai di olio;
2 cucchiai di semi di coriandolo;
2 cucchiai di cumino;
1 cucchiaino di curcuma;
1 cucchiaio di zenzero grattugiato;
1 cipolla;
1 gambo di sedano;
1 kg di zucca rossa;
500 ml di brodo di pollo.
Procedimento
Tritate finemente il sedano e la cipolla e tagliate a cubetti la polpa della zucca dopo averla privata di semi e buccia.
Mettete l’olio dentro a un tegame e fate scaldare insieme alle spezie per qualche minuto, quindi aggiungete cipolla, sedano e zucca e mescolate perchè si amalgamino bene con le spezie.
Aggiungete il brodo di pollo e portate ad ebollizione. Quindi abbassate la fiamma al minimo e fate cuocere per 30 minuti con il coperchio abbassato.
Quando la zucca sarà ben cotta lasciate raffreddare e riducete in crema con un frullatore ad immersione. A questo punto aggiungete sale e pepe a piacere (ma non esagerate con il sale!)
Per concludere…qualche parola sugli ingredienti
La polpa della zucca rossa (o dolce), di colore giallo-arancione e dal caratteristico sapore dolciastro, presenta un ridotto apporto calorico (solo 15 calorie per 100 grammi) a fronte di un elevatissimo contenuto di acqua (94%) e di un modesto contenuto di zuccheri semplici.
Il coriandolo, detto anche prezzemolo cinese, ha proprietà digestive, mentre il cumino, ricco di ferro, purifica dai radicali liberi. Infine la curcuma, che insieme al cumino rappresenta uno degli ingredienti principali del curry, ha spiccate proprietà antiossidanti.
Coriandolo, cumino e curcuma sono spezie tradizionalmente molto diffuse nella cucina orientale, tuttavia il loro utilizzo a scopi gastronomici comincia ad essere molto comune anche nei paesi occidentali. E’ quindi facilissimo trovarle nei supermercati e nei negozi di generi alimentari.
La zucca in aprile/maggio? ma come la mettiamo con il mangiare secondo stagione?
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