This is a very popular recipe in my island of Sardinia (where I am from). It requires a variety of vegetables that are easy to find in any grocery store. I’ll post here all vegetables that are commonly used for this dish, however they can be changed depending on availability and what one likes. The trick for a delicious soup is to cut the vegetables in small pieces so their flavors blend nicely together.
Sustainability tips:
If you grow your own vegetables this is a great way to use them. You can also make the soup and freeze it for later use. If you purchase the vegetables supporting organic and sustainable produce goes a long way to reduce harmful pesticide use. I also suggest to avoid produce in plastic bags and to bring your own reusable bags to help reduce the amount of plastic dispersed in the environment.
Useful things to have ready
Important: If you decide to use dry legumes they should be soaked for 8-10 hours and cooked in advance because they take longer than the other vegetables to cook.
Most other vegetables, except potatoes can be peeled (if necessary) and chopped in advance so they are ready to use. I find it useful to keep chopped onions in the refrigerator.
Preparation time: about 30 minutes
Ingredients (3-4 people)
- 1 large tomato (I peel it but is not necessary)
- half onion (if small) or 1/4 (if large) chopped in small pieces
- 1 zucchini (courgette)
- 1 small potato
- 2 fistful of green peas
- half cup of green beans
- 5-6 cauliflower florets
- 1 carrot
- 1 celery stalk
- half cup of chick peas or white beans (either previously cooked or canned)
- 2-3 tablespoons of tomato sauce or paste
- Salt
- One table spoon of vegetable oil
Procedure
- Wash all vegetables and chop them in small pieces
- In the pressure cooker add oil
- When the oil is hot add chopped onions
- When the onion is golden add carrots and celery and cook 1-2 minutes
- Add all other vegetables and stir for 2 minutes
- Add the tomato sauce (or paste)
- Add enough water to cover the vegetables and close the lid
- Cook with pressure cooker for about 10 minutes from the time it starts whistling. If using a regular pot it will take a little bit longer, about 20 minutes
- Turn off the flame and wait until the pressure is entirely gone
- Open the lid and add the cooked beans or chickpeas
- Cook additional 5 minutes
- Add salt
Help reduce meat consumption! If you have a vegetarian recipe you would like to share please email me at info@choosesustainable.org and I’ll post it on this blog.
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