CAVOLO NERO
Il cavolo nero o cavolo toscano appartiene alla famiglia delle Brassicacee, nota anche con il nome di Crucifere. Sono più di 300 le varietà di cavolo che fanno parte di questa grande famiglia e sono tutte riconducibili alla stessa specie: Brassica oleracea. La varietà del cavolo nero a differenza di altri cavoli, non presenta la classica “testa”, bensì solo foglie allungate, bollose e di colore verde scuro che rappresentano la parte edule. È un tipo di ortaggio invernale e le prime gelate contribuiscono a rendere più tenere le foglie.
A livello nutrizionale è un ottimo alimento dallo straordinario potere saziante grazie al quantitativo di fibra contenuto. Le vitamine che spiccano sono la vitamina C, la vitamina A e la vitamina K. Quest’ultima regola la sintesi di alcuni fattori importanti nella coagulazione del sangue e si accumula nelle foglie di colore scuro. Di conseguenza con una sola porzione di cavolo nero si copre l’intero fabbisogno giornaliero. Inoltre, la vitamina K non è idrosolubile e resiste alla cottura.
In cucina è un ingrediente noto tra le zuppe, il suo nome si lega in particolare alla ribollita toscana, regione in cui l’ortaggio viene principalmente coltivato.
Ma con il cavolo nero è possibile preparare altre ricette come ad esempio vellutate, involtini e risotti.
ZUCCA
Con il termine zucca vengono identificati i frutti di diverse piante appartenenti alla famiglia delle Cucurbitaceae, in particolare alcune specie del genere Cucurbita, ma anche specie appartenenti ad altri generi come ad esempio la Lagenari vulgaris o zucca ornamentale. Il periodo di raccolta in Italia va da settembre a tutto novembre.
A livello nutrizionale la zucca è un alimento a basso contenuto di calorie. Come tutti gli ortaggi di colore arancione è ricca di caroteni, sostanze che l’organismo utilizza per la produzione di vitamina A e che hanno proprietà antiossidanti e antinfiammatorie. Contiene, inoltre, molti altri minerali e vitamine, tra cui calcio, potassio, sodio, magnesio, fosforo e vitamina E e perfino una buona dose di aminoacidi.
Seppur diffusa su tutto il territorio nazionale, la coltivazione della zucca è peculiare di Lombardia, Veneto e Emilia Romagna, nei cui ricettari tradizionali il nostro ortaggio trova grande spazio.
In cucina la zucca possiede la duttilità di un ortaggio che come nessun altro sta a cavallo tra il dolce e il salato. Infatti, a seconda della tipologia, si possono preparare sia primi e secondi piatti sia dolci e dessert. Ad esempio, la zucca butternut è perfetta per minestroni, zuppe e vellutate; la zucca marina di Chioggia è ottima sia per ripieni di tortelli, ravioli e gnocchi; la zucca atlantic giant, invece, viene usata prettamente nella preparazione di golosi dessert come la torta di zucca, oppure marmellate e composte.
FUNGHI
Molti non sanno che la famiglia dei funghi comprende più di 700.000 specie conosciute, benché la diversità sia stata stimata in più di 3 milioni di specie.
In Italia, soprattutto nella zona degli Appennini, il mese di ottobre regala moltissimi porcini e si possono continuare a raccogliere, inoltre, alcuni dei funghi già presenti nel mese di settembre come le russole e i sanguinelli.
Nelle zone boschive e costiere è molto semplice trovare finferli e chiodini.
A dicembre, nonostante il freddo, soprattutto in pianura, sui tronchi rivolti al sole si trovano, per finire, i pioppini.
Molto diffusi e conosciuti, i pleurotus ostreatus, detti anche “sbrise”in veneto, sono funghi in grado di stupire per il sapore e la consistenza carnosa, oltre che per le benefiche proprietà antinfiammatorie per la salute.
INGREDIENTI
-500 gr. di zucca
-300 gr. di cavolo nero
-300 gr. di sbrise
-380 gr di fagioli cannellini
-1 cipolla rossa
-1sedano e 1 carota per brodo
-Prezzemolo a piacere
-Sale e pepe q.b.
PROCEDIMENTO
La sera prima mettere a bagno i fagioli cannellini in acqua fredda con un pezzetto di alga nori (facoltativa).
Il giorno seguente, mettere a bollire i fagioli in acqua fredda con il pezzetto di alga nori, che ha proprietà drenanti e sgonfianti. Quando bolle, abbassare la fiamma e lasciar cuocere per 30 min o più.
Se si desidera usare il brodo in questa ricetta, versare circa 1l di acqua, e far bollire con sedano, carota, cipolla e qualche foglia di alloro.
Come prima cosa, pulire il cavolo nero; per fare questa operazione prendere ogni foglia e separare la parte verde dalla costa centrale che va eliminata in questo passaggio perché troppo coriacea, ma verrà usata nel soffritto di cipolla. Lasciare in ammollo in acqua fredda il cavolo nero giusto il tempo di preparare le altre verdure.
Pulire la zucca dai semi centrali e tagliarla a cubetti. Si può mantenere la buccia o toglierla a seconda dei gusti, si consiglia di tenere dei cubetti, più per un fattore estetico.
Successivamente, in una pentola, versare un filo di olio a cui verrà aggiunta ½ cipolla che sarà la base del soffritto e le coste del cavolo nero tagliate finemente.
Lasciar rosolare per qualche minuto, aggiungere anche la zucca a cubetti e poi le foglie di cavolo nero. Far insaporire il tutto per 5 minuti e coprire con del brodo vegetale (o acqua se non avete tempo). Far cuocere una quarantina di minuti.
Per quanto riguarda i funghi, invece, bisogna sciacquarli sotto l’acqua cercando di tirare via il terriccio rimasto, asciugarli e tagliarli a pezzi non troppo piccoli.
In una pentola a parte, versare un filo d’olio, l’altra metà della cipolla, far dorare e come ultima cosa aggiungere i funghi, che dovranno cuocere finchè non diventeranno teneri. Infine salarli e peparli a piacere.
Quando saranno cotti i fagioli scolateli e frullatene una metà. Aggiungere sia i fagioli cannellini interi sia quelli frullati e le sbrise alla zuppa.
Buon appetito!
146 pensieri su “Zuppa autunnale con cavolo nero, zucca, fagioli cannellini e sbrise”
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