Vegetable-Bean Soup with Spelt

You can substitute barley or wheat berries for the spelt.

Yield: 8 servings (serving size: 1 1/4 cups soup and 1 1/2 teaspoons cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 238
  • Calories from fat: 14%
  • Fat: 3.6g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 0.2g
  • Protein: 12.3g
  • Carbohydrate: 42.8g
  • Fiber: 13.1g
  • Cholesterol: 5mg
  • Iron: 1.9mg
  • Sodium: 412mg
  • Calcium: 90mg

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

Preparation

  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.
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