Chickpea, Tomato, and Spelt Soup
Spelt is an ancient whole grain native to southern Europe. It's packed with fiber and naturally higher in protein than wheat. For a more intense flavor, use a mild smoked paprika instead of a sweet one. Topping off the soup with parsley adds an earthy tone and aids in digestion.
per serving: 437 calories; 19 g protein; 12 g fat; 73 g carb; 12 g fiber
- Yield Makes 6 cups
- 1 cup spelt
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 1 carrot, halved lengthwise and cut into 1/2-inch lengths
- 1 celery stalk, diced
- 4 garlic cloves, chopped
- Coarse salt and ground pepper
- 2 bay leaves
- 2 teaspoons sweet paprika
- 1 teaspoon ground cumin
- 1/8 teaspoon saffron (optional)
- 4 cups chicken broth, homemade or canned
- 1 can (14 1/2 ounces) crushed tomatoes
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1/4 cup chopped flat leaf parsley, for garnish
- Place spelt in a medium bowl and cover with cold water. Let soak for 1 hour; drain.
- In a 5-quart Dutch oven or large soup pot, heat oil over medium. Add onion, carrot, celery, and garlic. Season with salt and pepper and cook for 5 minutes. Add bay leaves, paprika, cumin, saffron (if using), spelt, broth, and 1 cup water. Bring to a boil, reduce to a simmer, and cook for 30 minutes or until spelt is tender.
- Add tomatoes and chickpeas and cook for 20 minutes or until flavors have blended. Discard bay leaves. Sprinkle with chopped parsley before serving.
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