Vegetable-Bean Soup with Spelt

You can substitute barley or wheat berries for the spelt.


8 servings (serving size: 1 1/4 cups soup and 1 1/2 teaspoons cheese)

Recipe from

Cooking Light

Nutritional Information

Calories 238
Caloriesfromfat 14 %
Fat 3.6 g
Satfat 0.9 g
Monofat 1.3 g
Polyfat 0.2 g
Protein 12.3 g
Carbohydrate 42.8 g
Fiber 13.1 g
Cholesterol 5 mg
Iron 1.9 mg
Sodium 412 mg
Calcium 90 mg


2 teaspoons olive oil
1 1/2 cups chopped onion
1 1/2 cups chopped leek
1/2 cup chopped carrot
3 garlic cloves, chopped
1/2 cup chopped country ham (about 1 ounce)
2 cups water
1 cup uncooked spelt (farro), rinsed and drained
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
2 (14.5-ounce) cans fat-free, less-sodium chicken broth
2 bay leaves
1 thyme sprig
2 cups chopped beet greens
2 (16-ounce) cans cannellini beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese


Heat oil in Dutch oven over medium-high heat. Add onion, leek, carrot, and garlic; sauté for 5 minutes, stirring frequently. Add ham; sauté 2 minutes. Stir in water and next 7 ingredients (water through thyme); bring to a boil.

Cover, reduce heat, and simmer for 30 minutes. Add greens, beans, and tomatoes; bring to a boil. Reduce heat; simmer for 5 minutes. Discard bay leaves, and garnish each serving with cheese.

Domenica Marchetti,

Cooking Light

May 2003
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