Toasted Spelt Soup with Escarole and White Beans

Health score
26%
Toasted Spelt Soup with Escarole and White Beans
45 min.
8
410kcal

Suggestions


Indulge in a warm and nourishing bowl of Toasted Spelt Soup with Escarole and White Beans, a delightful dish perfect for lunch, dinner, or any moment you seek comfort in a hearty meal. This vibrant soup, brimming with robust flavors and wholesome ingredients, is a savory celebration of seasonal vegetables and nutritious spelt, making it a wonderful option for those who appreciate the rich taste of traditional Italian cuisine.

The combination of tender cannellini beans and the slightly bitter yet refreshing escarole creates an inviting balance, while the aromatic notes of garlic, onion, and pancetta elevate this dish to new heights. With each spoonful, you’ll experience a delightful blend of textures and flavors, from the creaminess of the beans to the satisfying chew of the toasted spelt grains.

Ready in just 45 minutes, this recipe effortlessly serves up to eight people and is perfect for gatherings or meal prepping for the week ahead. Not only is it delicious, but it also offers a comforting caloric value of 410 kcal per serving, keeping you full and satisfied without sacrificing flavor. Whether served alongside crusty bread or enjoyed on its own, this soup is sure to impress family and friends alike. Dive into this deliciously satisfying dish that warms both heart and soul!

Ingredients

  • 15 ounce cannellini beans rinsed canned
  •  carrots coarsely chopped
  •  celery stalks coarsely chopped
  • 0.5 head endive 
  • small fennel bulb cored coarsely chopped
  •  garlic clove chopped
  • servings pepper freshly ground
  • 12 cups chicken broth low-sodium
  • tablespoons olive oil plus more for serving
  • medium onion coarsely chopped
  • ounces pancetta cut into 1/4" pieces
  • servings parmesan shaved (for serving)
  • 0.8 teaspoon pepper red crushed
  • cup farro 
  • tablespoon tomato paste 

Equipment

  • food processor
  • bowl
  • pot

Directions

  1. Pulse onion in a food processor untilfinely chopped.
  2. Transfer to a medium bowl.Repeat with fennel, carrot, and celery,placing vegetables in bowl with onion.
  3. Heat 2 tablespoons oil in a large pot.
  4. Addpancetta and cook, stirring often, untilgolden brown, about 3 minutes.
  5. Add speltand cook, stirring often, until grains are acouple of shades darker, about 3 minutes.
  6. Add onion, fennel, carrot, celery, andgarlic to pot; season with salt and pepper.Cook, stirring occasionally, until vegetablesare softened, 6–8 minutes.
  7. Add tomatopaste and red pepper flakes, and cook untilpaste is slightly darkened, about 1 minute.
  8. Add broth to pot, bring to a boil, reduceheat, and simmer, partially covered,until spelt is tender, 60–70 minutes. Stirescarole and beans into soup and cook untilescarole is wilted and beans are warmedthough, about 4 minutes.
  9. Serve soup drizzled with oil and toppedwith Parmesan.
  10. DO AHEAD: Soup can be made 2 daysahead. Cover and chill.
  11. Semi-pearled farro or wheat berries

Nutrition Facts

Calories410kcal
Protein25.59%
Fat38.97%
Carbs35.44%

Properties

Glycemic Index
53.23
Glycemic Load
12.7
Inflammation Score
-9
Nutrition Score
26.035652295403%

Flavonoids

Eriodictyol
0.32mg
Apigenin
0.02mg
Luteolin
0.02mg
Isorhamnetin
0.69mg
Kaempferol
2.95mg
Myricetin
0.02mg
Quercetin
2.89mg

Nutrients percent of daily need

Calories:409.71kcal
20.49%
Fat:18.47g
28.41%
Saturated Fat:7.64g
47.74%
Carbohydrates:37.78g
12.59%
Net Carbohydrates:30.48g
11.08%
Sugar:4.77g
5.3%
Cholesterol:27.42mg
9.14%
Sodium:708.28mg
30.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.28g
54.57%
Vitamin K:90.09µg
85.8%
Manganese:1.17mg
58.37%
Phosphorus:498.1mg
49.81%
Calcium:452.58mg
45.26%
Vitamin A:2252.13IU
45.04%
Vitamin B3:7.39mg
36.94%
Fiber:7.3g
29.2%
Potassium:962.3mg
27.49%
Copper:0.5mg
24.9%
Folate:98.85µg
24.71%
Iron:4.22mg
23.45%
Magnesium:87.72mg
21.93%
Zinc:2.97mg
19.78%
Selenium:12.88µg
18.4%
Vitamin B2:0.3mg
17.84%
Vitamin B1:0.21mg
14.09%
Vitamin B12:0.77µg
12.79%
Vitamin B6:0.25mg
12.27%
Vitamin E:1.71mg
11.43%
Vitamin C:7.49mg
9.08%
Vitamin B5:0.9mg
8.96%
Vitamin D:0.19µg
1.28%
Source:Epicurious