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Vegetarian, Italy

Tuscan spelt and vegetable soup

Tuscan spelt and vegetable soup is a hearty Italian dish for 4, ready in 1 hour, easy to make, at €1.60 per serving. It combines spelt, white beans and vegetables simmered in a rosemary scented broth. The key to success is cooking the vegetables gently and keeping the spelt slightly firm.

A Tuscan soup of spelt, beans and vegetables, rustic and filling, drizzled with olive oil and served with bread.

Tuscan spelt and vegetable soup
Total time
1 h
Difficulty
Easy
Cost per person
€1.60
Calories per person
750 kcalcalculated by Kiloach, your weight coach
Season
Winter, Fall

This soup has the thick, comforting texture of Italian country cooking. The spelt keeps a bit of bite, the mashed beans give body to the broth, and the vegetables soften slowly alongside the rosemary. A drizzle of raw olive oil added right before serving wakes up the whole bowl and gives it that rounded flavor that makes all the difference.

This is a fall or winter dinner, the kind you let simmer while you handle something else. It works for a simple weeknight meal or a Sunday lunch with garlic rubbed grilled bread on the side. Mon Chou suggests it for days when you want something filling without meat.

The ingredients

4 people

Pantry

  • Pearled speltoften in the pantry 200 g
  • Canned white beans 400 g
  • Crushed tomatoesoften in the pantry 200 g
  • Vegetable brothoften in the pantry 1.2 l
  • Olive oiloften in the pantry 4 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Carrots 2
  • Celery stalks 2
  • Onion 1
  • Garlic 2 cloves
  • Rosemary 2 sprigs

Bakery

  • Country bread 4 slices

Allergens Gluten, Celery

The step by step recipe

  1. Chop the onion, carrots, celery and garlic, then cook them gently in the oil with the rosemary. 10 min

    Cook the vegetables over low heat, they should sweeten without browning.

  2. Add the tomatoes, spelt and broth, then let simmer gently. 35 min

    Taste the spelt, it should stay slightly firm.

  3. Add the drained beans, mashing part of them. 10 min

    Mashing a handful of beans thickens the soup.

  4. Adjust the salt and pepper.

    Unsalted spelt tastes bland, so season at the end.

  5. Serve with grilled bread and a drizzle of raw olive oil on each bowl.

    Rub the bread with garlic, that's the Tuscan way.

Our tips to get it right

  • Mash a good handful of the white beans against the side of the pot, that's what gives the soup its creamy texture without any cream added.
  • Watch the spelt closely during the last ten minutes of cooking, it goes from firm to mushy fast if you don't taste it along the way.
  • Keep the rosemary in whole sprigs rather than chopped, so you can easily fish it out before serving and avoid needles in the bowls.

The variations

  • Swap the spelt for pearl barley, the cooking time stays close and the result keeps the same rustic texture.
  • For a richer version, add a chunk of parmesan or its rind while simmering, it flavors the whole broth.
  • To save time, use quick cooking spelt in a pouch and cut the simmering time down to 20 minutes.

What to serve it with

  • Grilled country bread rubbed with garlic
  • An extra drizzle of olive oil
  • A simple green salad with oil

Storage

This soup keeps for 3 days in the fridge in a sealed container, and it thickens as it cools. It freezes well for up to 2 months, ideally without the bread. Reheat gently over low heat, adding a splash of broth or water to loosen it back up.

Questions about this dish

Do you need to soak the spelt before cooking it?

Only if you're using unpearled spelt, soak it for an hour and it'll cook faster and more tender. The pearled spelt used here doesn't need soaking.

Can you use dried white beans instead of canned?

Yes, but you need to cook them separately beforehand since they take much longer than already cooked canned beans. About 200g of dried beans gives you the equivalent of a 400g can.

Can you make this soup ahead of time?

Yes, it's actually better reheated the next day since the flavors have time to blend. Make it the day before and warm it gently before serving.

What kind of celery should you use in this soup?

Celery stalks, cut into small pieces along with the other vegetables in the sofrito. If you can't find any, a small amount of finely diced celeriac can work in a pinch.

How long does it take to make a Tuscan spelt and vegetable soup with bread?

Count 1 h in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a Tuscan spelt and vegetable soup with bread?

About 750 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a Tuscan spelt and vegetable soup with bread cost?

About €1.60 per serving, or €6.40 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains gluten, celery. Always check the labels of the products you buy.

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