Recipe n°5

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 zinc and iron

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. 5 special is its zinc and iron content, which is essential for the correct functioning of the metabolism and very important for vegans and vegetarians, since these may be deficient in their diet, if not properly planned.

ZINC, IRON AND LYSINE

Quinoa, which is originally from the Andean regions of Bolivia, Peru and Chile, is a “pseudocereal”, since it belongs to the chard and spinach family, but from a “practical” point of view it is now used as a cereal in cooking. It contains a good amount of carbohydrates, as all cereals, and has excellent protein quality, equivalent to the protein in pulses. In addition, quinoa provides a good amount of lysine, along with all the other essential amino acids: twice as much as rice, barley and oats, making it a very rich food to add to our diet. In fact, getting the right amount of essential amino acids from food allows our body to carry out important daily activities, such as building and repairing muscle proteins or producing enzymes and hormones.

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

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.

AVERAGE VALUES FOR 100 g
ENERGY (KJ) 1406
ENERGY (KCAL) 336
FAT 2,5 g
OF WHICH SATURATES 0,4 g
CARBOHYDRATE 53 g
OF WHICH SUGARS 1,9 g
FIBER 9,6 g
PROTEIN 20 g
SALT <0,01 g
AVERAGE VALUES FOR
100 g
VNR %
100 g
POTASSIUM 927 mg 46,3%
MAGNESIUM 108 mg 28,7%
ZINC 2,9 mg 20,7%
IRON 4,2 mg 42%
White and red quinoa
Green and yellow peas
Red lentils

How to make it...

ZuppamiXlegumi and Quinoa does not require soaking. Just rinse it through and pour the contents of the packet into water, cook it on low heat for about 45 minutes and season to taste.

We recommend cooking ZuppamiXlegumi and Quinoa in the amount of water indicated on the package, and then adding the ingredients that whet your appetite.

THE SMARTFOOD TIPS TO CREATE A HEALTHY PLATE

Pine nuts

Crispy and rich of zinc

Lemon juice

Vitamin C and fresh taste

Rocket salad

Rich of iron and strong flavor

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 Quinoa, 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.

Chef Suggestions

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