Recipe No.2

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 iron and selenium.

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 this recipe special is its high iron content, up to 7 mg per serving, also thanks to the presence of adzuki beans, which are particularly rich in iron. Iron is an essential mineral for the proper functioning of the body, especially in women who need iron almost twice more than men.

RICH IN POTASSIUM, PHOSPHORUS AND MAGNESIUM

Peas are a low-glycemic index food due to their high fibre content, which means that they can reduce glycemic 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.

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.

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.

AVERAGE VALUES FOR 100 g
ENERGY (KJ) 1418
ENERGY (KCAL) 337
FAT 1,8 g
OF WHICH SATURATES 0,4 g
CARBOHYDRATE 52 g
OF WHICH SUGARS 0,7 g
FIBER 13 g
PROTEIN 22 g
SALT <0,01 g
AVERAGE VALUES FOR
100 g
VNR %
100 g
POTASSIUM 1114 mg 55,7%
MAGNESIUM 132 mg 35,3%
ZINC 3,1 mg 31,0%
IRON 5,6 mg 40,0%
Spelt
Lentils
Red adzuki beans
Green adzuki beans
Peas

How to make it...

ZuppamiXlegumi and Spelt does not require soaking. Simply pour the contents of the packet into water, let it cook on low heat for about 60 minutes and add some seasoning to taste to give it a personal touch. To allow the iron present in the recipe to be assimilated by the body, we recommend adding ingredients rich in vitamin C.

THE SMARTFOOD TIPS TO CREATE A HEALTHY PLATE

Fresh chilli pepper

In small pieces, for a touch of spice.

Lemon rind

Grated, for a fresh and unusual taste.

A pinch of thyme

For a fresh and intense aromatic taste.

Ideas for a meal

You can make ZuppamiXlegumi and Spelt using dried tomatoes, lemon rind and thyme for seasoning.

The meal is completed with a fresh salad consisting of endive, radishes, apple and sesame seeds.

And this single dish is now ready.

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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