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Recipe No.3

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

A valuable source of magnesium, ideal at any age.

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. 3 special is the presence of magnesium, a mineral that our body needs for more than 300 different activities, including bone mineralisation. In addition, the pulses combined with buckwheat in this recipe are low in fibre, which ensures better digestibility.

A GREAT SOURCE OF FIBRE, MAGNESIUM AND POTASSIUM

Buckwheat is considered a pseudocereal, since unlike most cereals such as wheat, it does not belong to the Gramineae family. It is a broad leaf plant from which buckwheat seeds are obtained. From a nutritional point of view, it is similar to common cereals, but the amino acid profile makes it more similar to pulses. In fact, the limiting amino acid of cereals, lysine, is almost double that of cereals. The content of arginine, another amino acid, is also quite high for a cereal.
It contains an excellent amount of fibre and is a good source of magnesium and potassium.

RICH IN POTASSIUM, PHOSPHORUS AND MAGNESIUM

Peas are a low-glycaemic index food due to their high fibre content, which means that they can reduce glycaemic peaks after a meal. Oligosaccharides, small components of soluble fibre, nourish the intestinal microflora. In addition to valuable micronutrients such as potassium, phosphorus and magnesium, they also offer the typical benefits of pulses, rich in proteins and complex carbohydrates.

SOURCES OF MAGNESIUM, POTASSIUM AND PHOSPHORUS

Compared to other pulses, lentils have the softest skin, so they have relatively short cooking times and are easier to digest. They are a good source of protein, amounting to about 25% in total. If lentils are eaten in combination with cereals such as barley and spelt, or with bread, we can obtain a meal in which the smallest protein constituents, i.e. amino acids, complement each other, resulting in an optimal amino acid profile that can be compared to that of meat.

TRADITIONAL CHINESE AND JAPANESE SEEDS

Adzuki beans are the seeds contained in the pods of a plant of the leguminous family. These seeds, which are similar to beans but smaller, are either red or green in colour and are known as “red adzuki” or “green adzuki”. With a high carbohydrate and protein content amounting to 50% and 20% respectively, adzuki beans are somewhere between a starter and a main course. They are suitable for making single dishes, consisting of pulses and cereals, such as adzuki beans and spelt, for a complete and balanced meal.

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.

AVERAGE VALUES FOR 100 g
ENERGY (KJ) 1389
ENERGY (KCAL) 332
FAT 2,1 g
OF WHICH SATURATES 0,4 g
CARBOHYDRATE 52 g
OF WHICH SUGARS 1,6 g
FIBER 9,2 g
PROTEIN 22 g
SALT <0,01 g
AVERAGE VALUES FOR
100 g		 VNR %
100 g
POTASSIUM 997 mg 49,9%
MAGNESIUM 121 mg 32,2%
ZINC 2,5 mg 25,0%
IRON 4,3 mg 30,7%
Buckwheat
Peas
Lentils
Red adzuki beans
Broad beans

How to make it...

ZuppamiXlegumi and Buckwheat does not require soaking. After cooking it for about 40 minutes on medium heat, you will obtain a soft soup and, if you wish, you can blend it and serve it as a cream. To facilitate the absorption of magnesium, you can enrich your recipe with ingredients containing insulin, a special vegetable fibre found in artichokes, chicory and onion.

THE SMARTFOOD TIPS TO CREATE A HEALTHY PLATE

Artichoke

It can be added during cooking to give your soup a bittersweet edge.

Onion

It can be added during cooking for a smoother, sweeter flavour.

A bit of chicory

It can be added after cooking by chopping it coarsely.

Ideas for a meal

Zuppamixlegumi and Buckwheat is made with carrots. Once cooked, you can blend it and serve it with croutons.

The meal is completed with chard sautéed with oil and lemon. To finish off the single dish, you can add a couple of apricots.

The smartfood tips to create a healthy plate

When paired with a portion of fruit and vegetables, with ZuppamiXlegumi you can create what nutritionists call the healthy plate, i.e. a complete and wholesome meal. In fact, the nutritional value of each single 125 g portion can be compared, in terms of carbohydrate and protein content, to a portion* of 80 g of pasta and to a portion of 100 g of meat. Moreover, ZUPPAMIXLEGUMI by Amío provides valuable nutrients such as fibre and mineral salts.

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

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