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Acquacotta
Pranzo • Italia
Informazioni su Acquacotta
Maremma rustic vegetable-and-egg broth over bread
How to Make Acquacotta (Traditional & Healthy Version)
Acquacotta is a classic Italian soup from the heart of Tuscany, renowned for its simplicity, rustic flavors, and nourishing ingredients. The name 'acquacotta' literally means 'cooked water,' reflecting its humble origins as a peasant dish designed to make the most of seasonal vegetables and stale bread. Traditionally served as a hearty lunch, Acquacotta combines fresh vegetables, aromatic herbs, and extra virgin olive oil to create a deeply flavorful broth, finished with a slice of toasted bread and a poached egg. This vegetarian recipe is rooted in Italy's farm-to-table ethos and celebrates the flavors of everyday ingredients. In Tuscany, Acquacotta is part of the region's culinary heritage, representing the ingenuity and resourcefulness of Italian cooks who transform simple components into a satisfying meal. Its taste is earthy and comforting, with herbal notes from thyme and basil, a gentle sweetness from tomatoes and onions, and a rich finish from olive oil. Because it uses readily available vegetables, Acquacotta is an excellent choice for anyone seeking authentic Italian cuisine that is both healthy and delicious. As a lunch option, it's light yet filling, making it ideal for calorie-conscious eaters who want to enjoy the essence of Italian cooking without excess calories.
Ingredients(for 1 large bowl (with bread and poached egg))
- 2 tablespoons Extra virgin olive oil (olio extra vergine di oliva)
- 1 medium Yellow onion (cipolla)
- 2 Celery stalks (sedano)
- 1 medium Carrot (carota)
- 2 medium Fresh tomatoes (pomodori)
- 3 cups Vegetable broth (brodo vegetale)
- 1 teaspoon Fresh thyme (timo)
- 1 tablespoon Fresh basil (basilico)
- to taste Salt (sale)
- to taste Black pepper (pepe nero)
- 2 slices Stale whole grain bread (pane raffermo)
- 2 Eggs (uova)
Instructions
- 1
Heat the extra virgin olive oil in a large pot over medium heat. Add chopped onion, celery, and carrot. Sauté until softened and fragrant.
5 minutes
Do not rush this step; gentle heat brings out the sweetness of the vegetables.
- 2
Add diced tomatoes, stir well, and cook until the tomatoes start to break down and release their juices.
3 minutes
Use ripe, fresh tomatoes for a richer flavor.
- 3
Pour in the vegetable broth. Add thyme and basil. Season with salt and black pepper. Bring to a gentle simmer.
2 minutes
Fresh herbs elevate the aroma and authenticity of the soup.
- 4
Simmer the soup uncovered until the vegetables are tender and the flavors meld.
10 minutes
Let the soup simmer slowly to deepen the flavor.
Why This Dish is Healthy
This dish is a healthy choice due to its balanced macronutrients, low calorie density, and reliance on fresh, unprocessed ingredients. The absence of heavy creams or cheeses keeps the fat content moderate, while the use of whole grain bread enhances fiber intake. Acquacotta fits well into plant-focused diets and promotes satiety without excess calories, making it ideal for anyone seeking nutritious lunch options.
Acquacotta is rich in fiber, vitamins, and minerals from the fresh vegetables and herbs. It provides a moderate amount of protein from the egg, while whole grain bread adds complex carbohydrates for sustained energy. Olive oil offers heart-healthy monounsaturated fats and antioxidants. The soup is low in saturated fat and cholesterol, making it suitable for those managing weight or cardiovascular health. The vegetables contribute vitamin A, C, and potassium, supporting immune function and overall wellness.
Pro Tips
- 💡Tip 1: Use stale bread for authentic texture and taste.
- 💡Tip 2: Add extra fresh herbs at the end for a burst of flavor.
- 💡Tip 3: For a vegan version, omit the egg and use plant-based bread.
Storage & Serving
Store leftover Acquacotta (without bread and egg) in an airtight container in the refrigerator for up to 2 days. Add fresh bread and poached egg just before serving. Reheat gently to preserve texture and flavor.
Best served: Breakfast or Lunch
Fatti Nutrizionali
| Nutriente | Per 100g |
|---|---|
| Energia | 110.0 kcal |
| Proteine | 6.0 g |
| Carboidrati | 14.0 g |
| Grassi Totali | 4.0 g |
| Fibre | 3.0 g |
