Creamy Autumn soup
A delicate but satisfying flavor
for a protein-packed, low fat dish.
Pulses are the most sustainable source of protein and make for tasty, light meals whose environmental impact is especially low.
Recipe designed by Chef Simone Garelli of Felsinea Ristorazione for the Ducati canteen.
Serves four
- Mixed dried pulses – 200 g* - e.g. chickpeas, lentils, beans
- Potatoes – 200 g
- Tomatoes – 80 g
- Onion - 1
- Garlic - 1 or 2 cloves
- Extra virgin olive oil - 2 tbsp
- Parsley to taste
- Salt and pepper to taste
- Water – 750 ml
* If you can’t find dried pulses, use tinned ones (150 grams of tinned pulses per portion).
Nutritional information
Per serving: 254 Kcal
Environmental Impact
Per serving:
96 grams CO2 equivalence - carbon footprint
567 litres - water footprint
This recipe’s environmental sustainability level is: High.
To remain environmentally sustainable at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal proteins (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.
Method
You’ll need to start the day before for this dish, to get the pulses ready. Rinse in running water and leave to soak all night (unless you are using tinned pulses).
The next day, fry garlic and onion for a few minutes with a little oil until they are golden but not too dark or they will taste bitter.
Add the drained pulses, water and tomato.
Add pepper and cook for around 30 minutes.
Cut up the potatoes into small chunks, add to the pot and cook for a further 15 minutes.
Towards the end add salt and parsley. N.b. If you add salt at the beginning of the cooking process it may harden the pulse skins. Parsley should not be cooked for too long or it will lose its aroma.
With a hand blender blend the mixture into a smooth, lump-free cream.
The Chef’s Advice
For an even tastier, but still light and nutritious dish, add a pinch of freshly ground white pepper or chili which enhances the flavor of the pulses. You could also add a few garlic flavoured croutons.
Nutritional Advice
All pulses, from chickpeas to lentils, are an excellent source of iron. The vitamin C in the parsley makes the dish easier to digest.
Environmental Advice
Reduce your consumption of meat, especially red and processed meats.
Pulses are protein-packed and have a low environmental impact. Eating pulses is a healthy and sustainable way of limiting your meat consumption without missing out on all the nutrients you need.
