Borlotti bean soup with spelt


by: Sara Joe

Spelt is traditionally used in food for feasts and festivals because they say it makes you happy when you eat it. Perhaps because it apparently has a lot of healthy properties: more protein even than lentils, a lot of fiber and complex carbohydrates — it is even supposed to be good for the skin and hair. You need to soak it for 24 hours before you use it, and cook it quite gently and slowly to give the grains time to absorb maximum water.


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serves: 4

1 1/3 cups spelt (farro)

extra virgin olive oil, plus extra for finishing

1 carrot (finely chopped)

1 onion (finely chopped)

1 red onion (finely chopped)

1 small red pepper (deseeded and finely chopped)

1 stalk celery (finely chopped)

1 tablespoon tomato paste

leaves some rosemary and sage to garnish

salt and pepper

For the beans:

1 pound fresh borlotti (cranberry) beans (around l cup shelled or 1/2 cup dried, soaked for 24 hours)

1 stalk celery

4 cloves garlic (crushed)

small bunch of sage

2 tablespoons olive oil

Nutrition Facts
Borlotti bean soup with spelt

Servings Per Recipe: 4

Amount per Serving

Calories: 371

  • Total Fat: 12.2 g
  •     Saturated Fat: 1.8 g
  •     Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 84 mg
  • Total Carbs: 59.7 g
  •     Dietary Fiber: 12.2 g
  •     Sugars: 12.6 g
  • Protein: 12.2 g

how is this calculated?

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1.  Soak the spelt in at least double its volume of cold water evernight. Cook the beans.

2.  Heat a little oil in a small pan and add the carrot, both onions and the pepper and celery. Cook for 5 to 10 minutes, until the vegetables are soft but not colored, then add the tomato paste and three—quarters of the drained cooked beans (keep the rest on one side). Cook for another 20 minutes. Put into a food processor and process until smooth.

3.  Put back on the boat.) add 2 1/4 cups of the liquid from cooking the beans (make it up with water if necessary) and bring back to a boil.

4.  Drain the spelt and add to the pan. Turn clown the heat and cook for about 30 minutes, stirring all the time, as the spelt will tend to stick to the bottom of the pan and thicken the soups, so check and, if necessary, add more water during cooking. When the spelt is cooked, it will have swollen to about twice the size of a grain of risotto rice and be very soft, and the soup should be the consistency of a milk shake.

5.  Add the reserved beans, season the soup and serve drizzled with some more extra virgin olive oil and finished with chopped rosemary and sage leaves, and some freshly ground black pepper.

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