Toasted Spelt Soup with Escarole and White Beans

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

Suggestions


Warm up your dining table with a delightful bowl of Toasted Spelt Soup with Escarole and White Beans, a hearty dish that’s perfect for lunch, dinner, or any comforting occasion in between. This vibrant soup brings together the goodness of tender spelt grains and nutritious vegetables, all simmered to perfection in a rich, flavorful broth. The crispy pancetta adds a savory depth, while the sautéed escarole and creamy cannellini beans elevate this dish to new heights of deliciousness.

Not only is this soup a feast for your taste buds, but it’s also a wholesome option packed with protein and fiber, making it a fulfilling main course that will keep you satisfied. The balance of flavors and textures—from the crunch of fresh vegetables to the rich, umami notes of Parmesan cheese garnished on top—creates a truly memorable meal. With its beautiful blend of ingredients, it’s sure to impress family and friends alike.

In just 45 minutes, you can whip up a generous pot of this nourishing soup, perfect for sharing with eight or saving for your upcoming lunches. So why not embrace the warming comfort of home-cooked meals and try this scrumptious recipe today? Your taste buds will thank you!

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