Spelt is an ancient wheat variety that is very rich from a nutritional point of view.
|1 tbsp||canola oil||15 mL|
|1||onions, finely chopped||200 g|
|2 cloves||garlic, pressed or minced|
|1 1/3 cup||spelt berries||260 g|
|1 1/2 cup||dry legume mix||260 g|
|3/4 cup||canned tomatoes (diced)||200 g|
|2 cups||chicken broth||500 mL|
|3 cups||water||750 mL|
|1 tsp||dried oregano||1 g|
|ground pepper to taste [optional]|
Before you start
Please note: Depending on the type of spelt berries used, they may require soaking at least 4 h before cooking.
If you cant'find a dry legume mix at your grocery store, you can make one yourself by mixing 50% grenn lentils with 50% split peas.
- Rinse and drain the legume mix and spelt, then set aside.
- Prepare the vegetables: Finely chop the onion and mince or press the garlic.
- In a pot, sweat the onion and garlic in the oil over medium heat until softened, about 4 min. Add the legume mix and spelt. Add the tomatoes, broth, water, and oregano.
- Bring to a boil, reduce the heat, cover and simmer for about 35 min or until the legumes and spelt are cooked. If the soup is too thick, it may be thinned with some broth or water. Adjust the seasoning and serve.
This soup will keep up to 5 days in the refrigerator or up to 4 months in the freezer.
Nutrition Facts Table
per 1 Serving (360g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||½||serving|
|Grain Products :||1||servings|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||¾||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Saturated Fat
- Source of :
- Calcium, Pantothenic Acid, Vitamin A, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
- Good source of :
- Selenium, Vitamin B1, Vitamin B6
- Excellent source of :
- Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Zinc
- Diet-related health claims :
|Meat and Alternatives||1 ½|