var_dump($adSection);

Country Style Soup with Spelt

1 Reviews
100% would make this recipe again

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

Preparation : 5 min Cooking : 35 min
320 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

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 tsp dried oregano 1 g
salt [optional]
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.

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

per 1 Serving (360g)

Amount

% 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

13 %

Calcium

5 %

Iron

46 %

Servings of Canada's Food Guide

1 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

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Meat and Alternatives 1 ½
Fats ½

Leave a review

You have to be logged in to leave a review

Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again