Lenten soup with spelt and beans

6 servings

45 minutes

Lean soup with spelt and beans is a true find for lovers of Italian cuisine and healthy eating. Spelt, one of the oldest grains, gives the soup a rich flavor with nutty notes, while beans add a tender texture and make the dish hearty. Bright vegetables, aromatic garlic, and herbs create a harmony of flavors, while tomatoes in their own juice add a slight tanginess. This soup is perfect for fasting or vegetarian diets, warming you on cool days and satisfying without heaviness. It is served hot, often with crispy bread that complements its taste perfectly. Historically, dishes with spelt were popular in Italy among peasants due to its high nutritional value and ease of preparation. Today it is making a comeback on the tables of gourmets who appreciate its health benefits and unique flavor.

Energy value per serving

• Calories: 142.7
• Proteins: 7.7g
• Fats: 0.7g
• Carbohydrates: 26.3g

Ingredients

• Onion: 1 head
• Garlic: 2 clove
• Celery stalk: 2 pc
• Carrot: 1 pc
• Canned white beans: 300 g
• Canned tomatoes in pieces: 400 g
• Water: 1 l
• Spelt: 100 g
• Parsley: 30 g
• Olive oil: 15 ml
• Vegetable oil: 15 ml
• Salt: to taste
• Ground black pepper: to taste

Cooking steps

1. Prepare all the ingredients.

2. Chop the onion into small cubes and finely chop the garlic.

   Required ingredients:

   • Onion: 1 head
   • Garlic: 2 cloves

3. Cut the celery into slices and the carrot into half rings.

   Required ingredients:

   • Celery stalk: 2 pieces
   • Carrot: 1 piece

4. In a large pot, heat a mixture of olive and vegetable oil. Sauté the onion until translucent, then add garlic and sauté, stirring, for another 30 seconds until fragrant.

   Required ingredients:

   • Olive oil: 15 ml
   • Vegetable oil: 15 ml
   • Onion: 1 head
   • Garlic: 2 cloves

5. Add celery and carrots and fry, stirring occasionally, for another 5-7 minutes.

   Required ingredients:

   • Celery stalk: 2 pieces
   • Carrot: 1 piece

6. Add tomatoes in their juice to the pot, pour in water, and bring to a boil.

   Required ingredients:

   • Canned tomatoes in pieces: 400 g
   • Water: 1 l

7. Add bulgur to boiling broth, reduce heat, and simmer for about 30 minutes until the grains are tender.

   Required ingredients:

   • Spelt: 100 g

8. Blend half of the beans into a puree, add it and the whole beans to the soup, and bring to a boil. Season the soup with salt and pepper to taste.

   Required ingredients:

   • Canned white beans: 300 g
   • Canned white beans: 300 g
   • Salt:  to taste
   • Ground black pepper:  to taste

9. Add finely chopped parsley to the soup at the very end, remove it from heat, and let it sit for 10-15 minutes.

   Required ingredients:

   • Parsley: 30 g

10. Pour the soup into bowls and serve hot.