Recipe n°4

A single dish with the perfect mix of pulses and cereals for a balanced nutritional intake.

DISCOVER THE PROPERTIES OF THIS RECIPE

A natural source of magnesium and potassium

All products in the AMÍO ZuppamiXlegumi line combine the perfect mix of cereals and pulses to provide a balanced intake of proteins and carbohydrates. What makes recipe no. 4 special is its potassium and magnesium content: potassium helps prevent hypertension and regulates many physiological processes, whereas magnesium is essential for the functioning of many enzymes and for muscle and nerve functioning.

ANTHOCYANINS, MAGNESIUM AND POTASSIUM

Red brown rice gets its colour from anthocyanins, which are molecules that are said to have beneficial properties, to protect against ageing and to be useful for cardiovascular health. It is naturally gluten-free, contains fibre and has a lower glycaemic index than husked rice. Its mineral salt content is similar to that of other cereals, whereas, thanks to its protein profile, it pairs well with pulses for a balanced intake of essential amino acids.

SOURCE OF FIBRE, VITAMINS AND PHOSPHORUS

Among pulses, dried broad beans are possibly those with the sweetest taste. Their protein content is significant, amounting to 27 g per 100 g. When eaten with cereals, possibly whole-grain cereals, dry broad beans are an excellent substitute for animal protein, since they are rich in fibre, vitamins and minerals. Specifically, among pulses, broad beans - but also soybeans and beans - have the highest content of phosphorus, which, together with calcium, is the essential constituent of bones.

FIBRE, VITAMINS AND MINERALS

Dried chickpeas are an excellent source of carbohydrates, fibre and protein, together making up about 80% of their weight. They are cholesterol-free and are a good source of vitamins and minerals. The excellent fibre content of chickpeas, and of pulses in general, gives a feeling of satiety more quickly during a meal, so that we then feel full for longer due to longer digestion and bowel transit times.

CARBOHYDRATES, PROTEINS AND MAGNESIUM

Grass pea is common especially in parts of Asia and Africa subject to drought, whereas in Italy it is grown in small areas in Central and Southern Italy. It has a delicate taste and goes well with many types of seasonings. From a nutritional point of view, in grass pea we can find a good amount of carbohydrates (50%) and a fair percentage of protein (26%), which is higher than in peas and beans and almost similar to the amount of protein in broad beans. It is also a good source of magnesium: a large portion of grass pea (70 g) provides about a quarter of an adult’s requirements, according to the nutrient intake levels recommended by the Italian Society of Human Nutrition (SINU).

AVERAGE VALUES FOR 100 g
ENERGY (KJ) 1481
ENERGY (KCAL) 354
FAT 2,9 g
OF WHICH SATURATES 0,5 g
CARBOHYDRATE 55 g
OF WHICH SUGARS 1,2 g
FIBER 8,5 g
PROTEIN 23 g
SALT <0,01 g
AVERAGE VALUES FOR
100 g
VNR %
100 g
POTASSIUM 953 mg 47,6%
MAGNESIUM 105 mg 28%
ZINC 3,2 mg 22,9%
IRON 4 mg 40%
Red brown rice
Split broad beans
Peeled chickpeas
Peeled grass peas

How to make it...

ZuppamiXlegumi and Brown Rice does not require soaking. Just rinse it through and pour the contents of the packet into water, cook it on low heat for about 60 minutes and add some seasoning to taste to give it a personal touch.

We recommend cooking ZuppamiXlegumi and Brown Rice in the amount of water indicated on the package, without draining the soup: in fact, the anthocyanins in the rice may dissolve in the cooking liquid and the broth - by cooking with the cereals and pulses - is enriched with taste, vitamins and mineral salts.

THE SMARTFOOD TIPS TO CREATE A HEALTHY PLATE

Sage

To add flavour without using salt

Dried tomatoes

For an original touch

Brazil nuts

To make a crunchy soup

IDEAS FOR A MEAL

Supplementing your daily potassium and magnesium intake with ZuppamiXlegumi and Brown Rice is easy and tasty.
To increase the potassium content, you can add ingredients such as celeriac, artichokes, tomatoes, melon and banana to your meal. Millet, green leafy vegetables, Brazil nuts and dark chocolate provide an optimal amount of magnesium, which helps athletes and teenagers maintain a good state of health.

The smartfood tips to create a healthy plate

ZuppamiXlegumi and Brown Rice, as all products in the AMÍO ZuppamiXlegumi line, is designed to provide a balanced intake of proteins and carbohydrates in a single dish. Each 125 g portion contains the perfect mix of cereals and pulses to provide all the essential amino acids. Simply add one portion of vegetables and one portion of fruit to the 125 grams of ZuppamiXlegumi to get what nutritionists call the Healthy Plate.

* The reference portion is the Standard Portion recommended by the Italian Society of Human Nutrition.

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