Spelt-and-Wild Mushroom Soup with Pasta

Spelt, an ancient whole grain slightly higher in protein than wheat, can be found in health-food stores. Nutty in flavor, its kernels are similar in shape to unprocessed kernels of whole wheat (wheat berries), and the two are interchangeable in this soup.

Yield: 6 servings (serving size: 1 1/3 cups soup, 1 tablespoon cheese, and 1/4 teaspoon olive oil)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 245
  • Calories from fat: 18%
  • Fat: 4.9g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 0.5g
  • Protein: 9.7g
  • Carbohydrate: 42.7g
  • Fiber: 3.3g
  • Cholesterol: 5mg
  • Iron: 3.1mg
  • Sodium: 522mg
  • Calcium: 130mg


  • 1 cup uncooked spelt or wheat berries
  • 2 cups boiling water
  • 1/2 cup dried porcini or shiitake mushrooms (about 3/4 ounce)
  • 1/2 cup finely chopped fresh parsley
  • 3 garlic cloves, minced
  • 1 tablespoon olive oil, divided
  • 3 cups thinly sliced leek (about 3 large)
  • 6 cups Vegetable Stock or canned vegetable broth
  • 1/2 cup dry white wine
  • 1 tablespoon tomato paste
  • 1 1/2 cups hot cooked farfalle (about 1 cup uncooked bow tie pasta)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 6 tablespoons (1 1/2 ounces) grated fresh Parmesan cheese


  1. Place spelt in a medium saucepan; cover with water to 2 inches above spelt. Bring to a boil; reduce heat, and cook, uncovered, 1 hour or until tender. Drain.
  2. Combine 2 cups boiling water and mushrooms in a bowl; cover and let stand 30 minutes. Drain mushrooms through a colander, reserving soaking liquid. Discard mushroom stems; thinly slice mushroom caps.
  3. Combine parsley and garlic; divide into 2 (1/4-cup) portions.
  4. Heat 1 1/2 teaspoons olive oil in a large Dutch oven over medium-high heat. Add spelt, mushrooms, 1/4 cup parsley mixture, and leek; sauté 5 minutes. Stir in the reserved mushroom liquid, Vegetable Stock, wine, and tomato paste; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until the spelt is tender. Add pasta, and sprinkle with salt and pepper. Cook for 1 minute or until thoroughly heated. Stir in reserved 1/4 cup parsley mixture. Spoon soup into bowls; sprinkle with cheese, and drizzle with 1 1/2 teaspoons oil.
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