How to prepare a light and delicious first course focusing on the volume and taste of vegetables and legumes. In the pasta we will prepare together, 50 g of half-sized pens will be enough
January is the month that closes the bridges with the holidays, raises our gaze towards the future and (alas) asks us to deal with the scales. But not only. The start of the new year is also the right time for abandon the habits that have weighed us down, and tired between Christmas and New Year where fats and alcohol have put a strain on our body.
Turning the page, however, should not mean deprivation, boredom and depression. Rather. Our new desire for lightness must be the starting point for a season full of satisfactions, goals achieved and harmony. A balance to be found and reward yourself right from the table, where vegetables, fruit, cereals, legumes, lean meats and fish will play a leading role. But without renouncing bread and pasta that we will continue to consume paying attention not to exceed the portions. Just like in our light pasta recipe shown in the video.
Because 50 g are enough
The portion of recommended pasta per person is about 80 g. Which means less than 100 that fill a dish with great satisfaction of the sweet tooth, but more than 60 g suggested in low-calorie diets. In our recipe, the half-pens that we will season with broccoli, cauliflower, vegetables and mozzarella will be a portion of 50 g per person and you will notice that they will be more than enough to satisfy your appetite. The construction of a light pasta like this is born from the technique of remove pasta (the famous 30 g missing in the appeal) and add healthy and nutritious ingredients capable of giving substance and richness at the plate. In our warm pasta with green broccoli, cauliflower and mozzarella, we find for example well 150 g of vegetables and vegetables per serving that will allow us to make a full of vitamins, fiber and minerals without renouncing the pleasure of a good pasta dish.
The recipe for light halves
As shown in the video above, to prepare the half-year-olds with vegetables, green broccoli, cauliflower and mozzarella, we will need only 15 minutes and we will have to start from the preparation of the ingredients for 4 people.
We will need 200 g of half-year-old, 120 g of mozzarella, 100 g of green broccoli, 100 g of white cauliflower, a pack of Legumissimi Findus with borlotti beans, peas, chickpeas and lentils, salt and extra virgin olive oil.
First we will bring the water to a boil, we will salt and add the pasta cooking for 6 minutes. At this point we will add Legumissimi still frozen and after 3 minutes we will combine the cauliflower and the green broccoli (cut into small pieces and small tufts). We will cook for another 3 minutes, drain and season with extra virgin olive oil and the mozzarella cut into cubes.
The art of combining vegetables and legumes
When we prepare a first course based on vegetables such as broccoli and cauliflower, we tend to consider it lighter than a preparation that also contains legumes. But we're wrong. Combining carbohydrates and proteins in fact, helps to lower the glycemic index of pasta and promotes a slower absorption of nutrients. The sense of satiety given by proteins is also important to avoid taking more calories with snacks and snacks out of the meal.
This strategy is also valid and above all in the case of plant proteins such as those contained in lentils, chickpeas, peas and borlotti beans, the Legumissimi Frozen Findus mix that we have included in our first course.
The strengths of the recipe
Vegetarian, satiating and light, this recipe is ideal for serving a unique dish rich in taste. Perfect to be inserted in ours weekly menus in dishes that do not include meat or fish, is a simple and genuine way to learn how to enjoy the wonders of the vegetable garden. As shown in the video above then, the steps do not require the use of different cooking vessels, but they point everything onoptimization of the water in which pasta is boiled. This is possible thanks to the use of frozen vegetables that significantly reduce preparation time and can be prepared in less time than pasta cooking. In fact, in the recipe we see that they are enough 6 minutes because they bake in a pot with boiling water, while if we wanted to prepare them in a pan we would need 8 minutes to become 10 if you choose cooking in a microwave oven.
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