Ricette light: minestra di zucca, finocchio e farro

minestra di zucca e farro

Più volte vi abbiamo sottolineato l’importanza di inserire nell’alimentazione zuppe e minestre, perché sono piatti nutrienti e sazianti, e altrettanto spesso vi abbiamo illustrato le tante proprietà della zucca; oggi è il momento di mettere in pratica queste informazioni è presentarvi un piatto nutriente e leggero, che alle virtù della zucca unisce quelle dei cereali, in particolare del farro, e la leggerezza dei finocchi, ovvero la minestra di zucca, finocchio e farro.

Nonostante siano presenti diversi ingredienti la zuppa, oltre ad essere nutriente e salutare è anche leggera: contiene, infatti, circa 160 calorie a porzione.

Minestra di zucca, finocchio e farro

Ingredienti

450 g. di zucca mantovana, 80 g. di farro perlato, due pomodori, 10 g. di olio di tartufo, 10 g. di concentrato di pomodoro, un finocchio, aglio, una cipolla, 20 g. di olio extravergine d’oliva, sale e pepe.

Preparazione

Sbucciate la cipolla e affettatela a rondelle, lavate il finocchio eliminando le foglie esterne più spesse e tagliatelo a pezzetti; in una pentola portate ad ebollizione abbondante acqua salata, buttate il farro e lessatelo per circa 20 minuti, dopodiché scolate e tenetelo da parte. Lavate la zucca eliminando la buccia e gli eventuali semi, tagliate la polpa a dadini piuttosto piccoli.

Lavate i pomodori, sbollentateli per due minuti in modo da poterli pelare più facilmente; in una casseruola risaldate l’olio extravergine con le rondelle di cipolla e due spicchi d’aglio sbucciati; lasciate insaporire per qualche minuto prima di aggiungere anche il finocchio. Coprite e lasciate intenerire il finocchio per circa 6 minuti, a questo punto aggiungete la zucca, un litro d’acqua e portate ad ebollizione.

Non appena la zuppa arriverà a bollore unite il concentrato di pomodoro e i pomodori tagliati a dadini e privati dei semi; abbassate la fiamma e portate a cottura in 20 minuti; togliete dal fuoco, aggiungete il farro precedentemente preparato e regolate di sale e pepe. Poco prima di servire a tavola aromatizzate con qualche goccia di olio di tartufo.

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