Vegetable-Bean Soup with Spelt Recipe

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Ingredients

Count

Nutrition

141

Calories

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Ingredients:

Serving

2 tsp olive oil
1 1/2 cups chopped onion
1 1/2 cups chopped leek
1/2 cup chopped carrot
3 garlic cloves, chopped
1/2 cup chopped country ham (about 1 oz)
2 cups water
1 cup uncooked spelt ( farro), rinsed and drained
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp crushed red pepper
2 (14.5-oz) cans fat-free , less-sodium chicken broth
2 bay leaves
1 thyme sprig
2 cups chopped beet greens
2 (16-oz) cans cannellini beans, rinsed and drained
1 (14.5-oz) can diced tomatoes, undrained
1/4 cup (1 oz) grated parmigiano-reggiano cheese

Directions:

Heat oil in Dutch oven over medium-high heat. Add onion, leek, carrot, and garlic; sauté for 5 minutes, stirring frequently. Add ham; sauté 2 minutes. Stir in water and next 7 ingredients (water through thyme); bring to a boil.
Cover, reduce heat, and simmer for 30 minutes. Add greens, beans, and tomatoes; bring to a boil. Reduce heat; simmer for 5 minutes. Discard bay leaves, and garnish each serving with cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	140.68 Kcal (589 kJ)
Calories from fat	16.92 Kcal
		% Daily Value*
Total Fat	1.88g	3%
Cholesterol	2.52mg	1%
Sodium	302.22mg	13%
Potassium	342.75mg	7%
Total Carbs	25.88g	9%
Sugars	6.43g	26%
Dietary Fiber	4.98g	20%
Protein	6.78g	14%
Vitamin C	7.3mg	12%
Vitamin A	0.1mg	3%
Iron	1.8mg	10%
Calcium	47.6mg	5%

Amount Per 100 g
Calories	72.24 Kcal (302 kJ)
Calories from fat	8.69 Kcal
		% Daily Value*
Total Fat	0.97g	3%
Cholesterol	1.29mg	1%
Sodium	155.19mg	13%
Potassium	176mg	7%
Total Carbs	13.29g	9%
Sugars	3.3g	26%
Dietary Fiber	2.55g	20%
Protein	3.48g	14%
Vitamin C	3.8mg	12%
Iron	0.9mg	10%
Calcium	24.4mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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