Rediscovered in recent years because of its valuable dietary properties, spelt is grown since ancient times in Garfagnana, a small area in Tuscany. The local strain of "farro" (the Italian for spelt) is recognized with a Protected Geographical Indication (PGI).
1 1/4 cup | spelt berries | 220 g | |
2 tbsp | olive oil | 30 mL | |
1 | onions, finely chopped | 200 g | |
2 | carrots, finelly chopped | 200 g | |
1 clove | garlic, finely chopped | ||
1 stalk | celery, finely chopped | 70 g | |
1 sprig | rosemary, fresh, finely chopped | 5 g | |
1 1/2 | potatoes, peeled and cut into big pieces | 300 g | |
2/3 cup | strained tomatoes | 170 g | |
3 1/2 cups | chicken broth | 900 mL | |
1 3/4 cup | white "navy" beans (canned), strained and rinced | 440 mL | |
1/4 cup | Italian parsley, fresh, finely chopped [optional] | 24 g | |
1/4 cup | Parmesan cheese, grated | 14 g | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] |
Please note: Depending on the type of spelt berries used, they may require soaking at least 4 h before cooking.
A blender or food mill will be very useful to purée the soup.
This soup will keep up to one week in the refrigerator or up to 4 months in the freezer.
per 1 serving (410 g)
Amount % Daily Value |
Calories 300 |
Fat 5 g 8 % |
Saturated
0.9 g
5 % |
Cholesterol 0 mg |
Sodium 610 mg 25 % |
Carbohydrate 55 g 18 % |
Fibre 10 g 38 % |
Sugars 4 g |
Net Carbs 45 g |
Protein 12 g |
Vitamin A 70 % |
Vitamin C 19 % |
Calcium 10 % |
Iron 26 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Vegetables | 1 |
Meat and Alternatives | ½ |
Fats | 1 |
Funny about the low reviews. We loved this soup and will make again for sure.