Tuscan Soup of Beans and Spelt

Tuscan Soup of Beans and Spelt

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).

6 servings
Preparation 10 min
Cooking 40 min

300 calories per serving 


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
1/4 cup Parmesan cheese, grated   14 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (410g)

Amount

% DV*

* DV = Daily Value

Calories

300

Fat

5 g

8 %

Saturated 1 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

260 mg

11 %

Carbohydrate

56 g

19 %

Fibre

10 g

40 %

Sugars

4 g

Protein

12 g

Vitamin A

70 %

Vitamin C

20 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

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

More info


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

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!