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Tuscan Soup of Beans and Spelt

1 Reviews
100% would make this recipe again

Rediscovered in recent years because of its valuable dietary properties, spelt is grown since ancient times in Garfagnana, a small area in Tuscany. The local strain of "farro" (the Italian for spelt) is recognized with a Protected Geographical Indication (PGI).

Preparation : 10 min Cooking : 40 min
290 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy

Ingredients

1 1/4 cup spelt berries 220 g
2 tbsp olive oil 30 mL
1 onions, finely chopped 200 g
2 carrots, finelly chopped 200 g
1 clove garlic, finely chopped
1 stalk celery, finely chopped 70 g
1 sprig rosemary, fresh, finely chopped 5 g
1 1/2 potatoes, peeled and cut into big pieces 300 g
2/3 cup strained tomatoes 170 mL
3 1/2 cups vegetable broth, low-sodium 900 mL
1 3/4 cup white "navy" beans (canned), strained and rinced 440 mL
5 tbsp Italian parsley, fresh, finely chopped [optional] 24 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.

A blender or food mill will be very useful to purée the soup.

Method

  1. Put the spelt berries in a pot, cover with water then bring to a boil. Add a little salt, cover, and simmer until the berries are cooked, about 35 min. Drain and set aside.
  2. Meanwhile, in another pot, heat the oil over medium-low heat. Add the onion, carrot, garlic and celery, together with the rosemary, then cook, with occasional stirring, until they are softened, about 5 min. Add the potatoes and cook 2 min with stirring. Pour in the strained tomatoes and broth, add a little salt and pepper.
  3. Cook until the potatoes are tender, about 15 min. Add about of the beans then cook 5 min. Set aside the remaining beans.
  4. Purée the soup in a blender or by using a food-mill. Put the soup back into the pot, with the remaining beans and cooked spelt. Cook a few minutes until hot.
  5. Add the optional parsley, then ladle into bowls.

Remarks

This soup will keep up to one week in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (410g)

Amount

% Daily Value

Calories

290

Fat

5 g

7 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

230 mg

9 %

Carbohydrate

55 g

18 %

Fibre

10 g

40 %

Sugars

4 g

Protein

11 g

Vitamin A

70 %

Vitamin C

19 %

Calcium

8 %

Iron

26 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 1 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Vitamin A
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

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

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Members' Reviews

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