Other than the usual soup! A colorful vegetable dish has benefits we don't even imagine. Does lose weight because satiates with few calories, reduces swelling promoting diuresis, it restores trace elements and vitamins. It is also an evergreen dish, to be enjoyed hot when it is still cold, but delicious even at room temperature when the warm season arrives. Here are 7 reasons to appreciate it even more.
1. It makes you lose weight and is satiating
It is not a contradiction: choosing the vegetable soup more often helps lose weight. "A 200 g portion of only vegetables and aromatic herbs, with a drizzle of extra virgin olive oil, it provides just 85 calories: a plate of pasta contains four times as much », says the doctor Cristina Mosetti, dietician in Parma. "If you add a little Parmesan cheese, you will reach about 120 calories, a very small quantity". On the other hand, it is severely punitive. In one portion there are many fibers, which together with the broth increase in volume during digestion.
2. Fights swelling and water retention
In a portion of minestrone there are mineral salts that promote renal activity, helping to eliminate excess liquids and waste. «If it is prepared with potatoes, tomatoes, celery, onion it brings potassium that stimulates diuresis, fighting swelling and fluid accumulation in the tissues», Adds the expert. It is important, of course, not to add too much salt or nut, rich in salt. Better season with aromatic herbs: thyme, oregano, basil which are also rich in antioxidants.
3. Keeps the skin young
Tomatoes, parsley, pumpkin, cabbage, broccoli contain vitamin A, which keeps the skin of the face young and fights the appearance of spots and boils. In spinach, legumes, potatoes there is a lot of vitamin B6, which promotes hydration of the skin. To avoid the dispersion of vitamins during cooking, the secret is: you must use a little water, throw the vegetables in pieces that are not too small when it is boiling and cook with the lid on. The good news is that cooking increases the amount of lycopene, a carotenoid of the tomato which fights skin aging inhibiting the oxidative action of passing time, light and pollution.
4. Regenerates the body after sport
After the workout, the body has lost fluids and minerals, while the muscle mass is fatigued. The minestrone perfectly meets these needs. "Indeed brings a lot of fluids, a little sodium which helps the rehydration of tissues, magnesium and vitamin C which counteract the action of free radicals that form in the body during physical exertion », says the dietician. The addition of a teaspoon of Parmesan or pecorino cheese, or speck cubes adds the protein content that replenishes muscle tissue tested by training.
5. Helps fight cold syndromes
Burning throat, stuffy nose, sneezing: a hot dish of minestrone is a real panacea for these ailments. Not just for the hot broth that rehydrates irritated mucous membranes and clears the respiratory tracte: vitamins present in vegetables they fight inflammation. A minestrone enriched with black cabbage and onion and seasoned with a pinch of pepper plays a natural aantiseptic and antibacterial action that fights the complications of cooling. Vitamin C present in pumpkin, tomato and carrot relieves sore throat, while the vitamin A from spinach, kale, broccoli helps clear the airways. Even better if you add a pinch of red pepper or a sprinkle of ginger. «Respect in preparation the seasonality of vegetables. It is essential to have the nutrients useful to our body different in periods of heat or cold », Dr. Mosetti recommends.
6. Counteracts the formation of cholesterol
Consuming minestrone regularly helps reduce blood fat levels, especially cholesterol. With the addition of legumes and cereals such as spelled or pasta or brown rice, a dish with a high content of is obtained biologically valid proteins, but not of animal origin and therefore zero cholesterol. In addition, vegetables, legumes and whole grains are high in insoluble fiber which they limit the absorption of fats and sugars in the intestine. This also promotes weight loss.
7. It is good on any occasion
The minestrone can be made into a original single dish: to make it even more complete, you can add flakes of cheese or a spoonful of ricotta, or even meatballs, diced speck or ham, mushrooms and spices. The ideal dressing is extra virgin olive oil, but you can also try it with balsamic vinegar, especially if you use bitter vegetables, such as spinach and cabbage. A little imagination is enough for many delicious recipes. It's delicious hot, in winter, But also to room temperature in hot weather. Consumed for dinner, promotes digestion and predisposes to sleep. "By mixing the vegetables in the recommended colors, you get a cheerful and captivating dish, suitable for everyone", concludes the dietician.
Try recipes under 200 calories per serving
Vegan soup with black rice
Ingredients for 4 people: 300 g of mixed vegetables to taste (carrots, zucchini, pumpkin, spinach, cabbage, tomatoes, peas, leek) or frozen soup, 80 g of Venere black rice, 2 tablespoons of extra virgin olive oil, one clove of garlic, salt, water.
Separately boil the black rice which takes about 45 minutes to cook. Meanwhile, sauté the vegetables in a large but deep pan with a tablespoon of oil and the garlic. After a few minutes, add just enough water to cover the vegetables and continue cooking for half an hour. Add salt and towards the end add the cooked black rice. Mix well, let it rest for a few moments and serve adding the remaining oil.
Minestrone with the flavors of Trentino
Ingredients for 4 people: 300 g of mixed vegetables to taste (carrots, courgettes, pumpkin, spinach, cabbage, peas), or frozen soup, 80 g of bacon without fat, a green apple, 30 g of seasoned mountain cheese , water, salt.
Boil the vegetables in lightly salted water for about half an hour, then add the diced speck. Mix, serve on plates and add the diced green apple and the flaked mountain cheese.