Country Style Soup with Spelt

1 Reviews
100% would make this recipe again

Spelt is an ancient wheat variety that is very rich from a nutritional point of view.

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Preparation : 5 min Cooking : 35 min
320 calories/serving

Ingredients

1 tbsp canola oil 15 mL
1 onions, finely chopped 200 g
2 cloves garlic, pressed or minced
1 1/3 cup spelt berries 260 g
1 1/2 cup dry legume mix 260 g
3/4 cup canned tomatoes (diced) 200 g
2 cups chicken broth 500 mL
3 cups water 750 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tsp dried oregano 1 g

Before you start

Please note: Depending on the type of spelt berries used, they may require soaking at least 4 h before cooking.

If you cant'find a dry legume mix at your grocery store, you can make one yourself by mixing 50% grenn lentils with 50% split peas.

Method

  1. Rinse and drain the legume mix and spelt, then set aside.
  2. Prepare the vegetables: Finely chop the onion and mince or press the garlic.
  3. In a pot, sweat the onion and garlic in the oil over medium heat until softened, about 4 min. Add the legume mix and spelt. Add the tomatoes, broth, water, and oregano.
  4. Bring to a boil, reduce the heat, cover and simmer for about 35 min or until the legumes and spelt are cooked. If the soup is too thick, it may be thinned with some broth or water. Adjust the seasoning and serve.

Observations

This soup will keep up to 5 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (360 g)

Amount

% Daily Value

Calories

320

Fat

3 g

5 %

Saturated 0.2 g
+ Trans 0 g

1 %

Cholesterol

0 mg

Sodium

260 mg

11 %

Carbohydrate

59 g

20 %

Fibre

10 g

41 %

Sugars

4 g

Net Carbs

49 g

Protein

18 g

Vitamin A

6 %

Vitamin C

13 %

Calcium

5 %

Iron

45 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Zinc
Good source of  :
Selenium, Vitamin B1, Vitamin B6
Source of  :
Calcium, Pantothenic Acid, Vitamin A, Vitamin B2, Vitamin C, Vitamin E, Vitamin K
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Meat and Alternatives 1 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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