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Vegetable-Bean Soup with Spelt

Yield 8 servings (serving size: 1 1/4 cups soup and 1 1/2 teaspoons cheese)
You can substitute barley or wheat berries for the spelt.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.