Country Style Soup with Spelt

Country Style Soup with Spelt

Spelt is an ancient wheat variety that is very rich from a nutritional point of view.

6 servings
Preparation 5 min
Cooking 35 min

320 calories per serving 


Ingredients

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 vegetable broth, low-sodium   500 mL
3 cups water   750 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tsp dried oregano   1 g

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.

Method

  1. Rinse and drain the legume mix and spelt, then set aside.
  2. Prepare the vegetables: Finely chop the onion and mince or press the garlic.
  3. 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.
  4. 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.

Remarks

This soup will keep up to 5 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (360g)

Amount

% DV*

* DV = Daily Value

Calories

320

Fat

3 g

5 %

Saturated 0.2 g
+ Trans 0 g

1 %

Cholesterol

0 mg

Sodium

60 mg

3 %

Carbohydrate

59 g

20 %

Fibre

10 g

42 %

Sugars

4 g

Protein

18 g

Vitamin A

6 %

Vitamin C

15 %

Calcium

6 %

Iron

45 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 1 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Saturated Fat, Trans Fat
Low :
Sodium
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 :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Main courses/Entrées | Soups | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

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