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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
300 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • 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
1/4 cup Parmesan cheese, grated 14 g
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 and the grated parmesan, 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

300

Fat

5 g

8 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

260 mg

11 %

Carbohydrate

56 g

18 %

Fibre

10 g

40 %

Sugars

4 g

Protein

12 g

Vitamin A

70 %

Vitamin C

19 %

Calcium

10 %

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, Vitamin B1, Vitamin B6, Zinc
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, 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 1

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Members' Reviews

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