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.

This recipe is incompatible with your food profile

Ingredients

??? canola oil ???
??? onions, finely chopped ???
??? garlic, pressed or minced ???
??? spelt berries ???
??? dry legume mix ???
??? canned tomatoes (diced) ???
??? chicken broth ???
??? water ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? dried oregano ???

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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.