Soups, Italy

Zuppa Etrusca (Etruscan Soup)

by Luogo di Aimo e Nadia

Embark on a culinary journey through time with Zuppa Etrusca, a historic recipe masterfully reimagined into an iconic dish by the legendary Milanese restaurant, Aimo e Nadia. This is no mere soup; it is a rich tapestry of Italian terroir, thoughtfully weaving together a dozen seasonal vegetables, hearty legumes, and ancient, nutty farro. The true soul of the dish reveals itself in a fragrant, herb-infused oil that steeps overnight and a velvety cream of cannellini beans that beautifully binds every element into a harmonious, thick stew. To create this Zuppa is to embrace a piece of culinary history, resulting in a profoundly comforting and flavorful experience that nourishes both body and soul.

Total Time

26-27 hours

Difficulty

Medium

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Ingredients for 4 Servings

For the

Legumes:
1/2 cup (approx. 100g)

Chickpeas dried (the chef uses chickpeas from Puglia)
1/2 cup (approx. 100g)

Cannellini Beans dried (the chef uses beans from Tuscany)
1/2 cup (approx. 100g)

dried (or substitute with more cannellini or borlotti beans if unavailable)
For the

Farro
1 cup (approx. 200g)

Farro (Spelt)
For the

Vegetables:
1

Onion: medium, diced
1

Leek: large, white and light green parts only, chopped
2

Celery: ribs, diced
2

Carrots: medium, diced
2

Potatoes: medium, diced
1

Zucchini: medium, diced
1/4 head

Savoy Cabbage (Verza): chopped (about 2 cups)
1 bunch

Black Cabbage (Cavolo Nero/Tuscan Kale): stems removed and chopped (about 2 cups)
1 small bunch

Swiss Chard: stems and leaves separated and chopped
1 cup (approx. 125g)

Green Beans: trimmed and chopped
2 large handfuls

Spinach: (approx. 150g), fresh
For the

Aromatic Oil & Cooking:
5-6

Garlic cloves: divided (the chef uses "aglione," but regular garlic works)
8-10

Fresh Sage: leaves, divided
1 large sprig

Fresh Rosemary
1 tsp

Black Peppercorns
1 tbsp

Fennel Seeds
~1 cup (240 ml)

Extra Virgin Olive Oil: plus more for cooking and drizzling
to taste

Salt
to taste

Black Pepper: Freshly ground
For

Garnish:
1/2 tsp

Fennel Pollen: (optional)
For drizzling

High-Quality Extra Virgin Olive Oil

Time

Preparation Time

24 hours (for soaking legumes) + 30-40 minutes (for chopping vegetables and preparing other ingredients)
Cooking Time

Approximately 2 hours (1.5 hours for beans, plus time for sautéing and simmering).
Total Time

26-27 hours

Goes Great with

Method

Legume Preparation:

Soak the chickpeas, cannellini beans, and Sorana beans in water (8 times their weight) for 24 hours in a cool, dry place.
o cook, place each type of bean in a separate pot with a whole garlic clove, two sage leaves, and a drizzle of olive oil.
Cook the cannellini beans in a steel pot on the stove.
Cook the chickpeas and Sorana beans in an earthenware pot in the oven at 120-130°C for about 1.5 hours.
Aromatic Oil:

In a mortar, pound rosemary, sage, pepper, and "aglione della Val di Chiana" (with the skin on) into a paste.
Add olive oil and mix well. Prepare this oil when you start soaking the beans to allow it to infuse overnight.
Vegetable Preparation:

Wash all vegetables. Use the trimmings (outer cabbage leaves, celery leaves, etc.) to make a vegetable broth.
Cut all the vegetables into small, roughly square pieces for even cooking.
Farro Preparation:

Heat a pan with the aromatic oil and toast the farro (about four handfuls for four people).
Deglaze with the vegetable broth and cook like a risotto for 20-25 minutes until al dente.
Cannellini Bean Cream:

Once the cannellini beans are cooked, blend them with a generous amount of aromatic oil and extra virgin olive oil until you have a smooth, light cream.
Assembling the Soup:

In a large pot, heat the aromatic oil with a handful of fennel seeds.
Add celery, leek, and onion, and sauté for 5 minutes.
Add carrots, a splash of broth, and a pinch of salt. Cook for 5 minutes, covered.
Add chard stems, green beans, flat beans, potatoes, cabbage, and Savoy cabbage. Add a little broth, stir, and cook for 5 minutes, covered.
Add zucchini, chard leaves, spinach, and any squash blossoms. Add a little broth and pepper, and cook for another 5 minutes.
Stir in the cooked farro, chickpeas, and Sorana beans.
Finally, stir in the cannellini bean cream to bind everything together. The soup should be thick, not watery.
Serving:

Serve the soup at around 55°C.
Garnish with a drizzle of olive oil and fennel pollen.

Notes:

Tip Notes

The soup can be eaten the next day; the consistency will change, but the flavor will remain.
You can substitute vegetables based on what's in season. Just be mindful of their cooking times and how they'll taste together.
If you don't have farro, you can use barley, millet, or even rice.

Nutritional Information (Per Serving)

This table provides an approximation, and actual values may vary based on specific ingredient choices, exact quantities, and preparation methods.

Nutrient	Amount Per Serving	% Daily Value*
Calories	1085 kcal	54%
Total Fat	55 g	71%
Saturated Fat	7.8 g	39%
Monounsaturated Fat	39 g
Polyunsaturated Fat	5.5 g
Sodium	450 mg	20%
Total Carbohydrate	114 g	41%
Dietary Fiber	25 g	89%
Total Sugars	14 g
Protein	31 g	62%
Vitamin C	-	>100%
Iron	-	~70%
Potassium	-	~50%
Calcium	-	~35%

*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs. Sodium content is estimated before adding salt to taste and can vary significantly.

Nutritional Highlights 🥗

This Zuppa Etrusca is a nutritional powerhouse, offering a remarkably balanced and complete meal in a single bowl.

High in Protein & Fiber: Thanks to the generous amount of legumes (chickpeas, cannellini, Sorana beans) and ancient grains (farro), this soup is exceptionally rich in plant-based protein and dietary fiber. This combination promotes satiety, aids in digestion, and supports stable blood sugar levels.
Rich in Healthy Fats: The primary source of fat is extra virgin olive oil, which is high in heart-healthy monounsaturated fats. These fats are known to help reduce bad cholesterol levels and provide anti-inflammatory benefits.
Complex Carbohydrates: The carbohydrates come from nutrient-dense sources like vegetables, legumes, and whole-grain farro, providing sustained energy rather than a quick spike and crash.
Packed with Vitamins & Minerals: The sheer variety of over a dozen vegetables makes this soup a treasure trove of essential micronutrients. It's particularly high in Vitamin C, Iron, Potassium, and Calcium, which are vital for immune function, energy production, and bone health.