A winning combination today with this spelt soup with leeks. A first course perfect for the whole family.
Soup with spelt, an ancient grain rich in properties and leek, the protagonist of today’s recipe. I have often talked about spelt, also in the article: Spelt History and Properties of the Grain.
But today we are talking about leeks with friends from the column Herbs and Flowers in the Dish.
Remember that nothing of the leek is wasted, with the green parts you can make a broth or a delicious leek pesto.
Boccaccio recounted that leek was the vegetable that gave the strength of love that knows no age. So if it was already so loved in the 1300s, let’s discover it better ourselves.
Here is the nutraceutical of the leek: The leek is part of the Liliaceae, it contains potassium, magnesium, selenium, phosphorus, copper, iron, sodium, calcium, and manganese. And vitamins? The leek contains vitamin A, B1, B2, B3, B5, B6, C, E, K, and J. It has a good content of folic acid and antioxidants such as beta-carotene, lutein, zeaxanthin.
Leek supports digestive and intestinal well-being, and containing allicin it has a slight antibiotic effect, while its vitamin C enhances the immune system. Finally, leek is also an ally of the kidneys, because it is rich in potassium but low in sodium.
Usually, smaller and tenderer leeks with little green part are served raw in salads, while the stronger flavored green part is used in soups, creams and soups, but also in savory pies or omelets. Alternate it with shallots to prepare a light sauté, and in risottos or meatballs.
Finally, leek is a low-calorie food, as 100 g of product provides only 29 calories.
I leave you some other recipes where leeks are the protagonists:
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 10 Minutes
- Portions: 4 servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients for Spelt Soup with Leeks
Simple and cheap ingredients for this
- 2/3 cup pearled spelt
- 2 leeks
- 2 cups vegetable broth
- 2 tablespoons extra virgin olive oil
- 1 teaspoon thyme
- 1 pinch sea salt
- 1 pinch pepper
Steps for Spelt Soup with Leeks
You can call it spelt soup with leeks, this time I preferred to keep it a little more brothy to soak whole grain croutons.
Simply soak the spelt for an hour. Wash thoroughly and slice the two leeks into rounds, using a bit of the green part as well.
In a pot, pour a tablespoon of extra virgin olive oil, heat gently, and add the leek, letting it stew for a few minutes by adding a splash of water.
Then pour in the hot broth and the spelt rinsed from soaking. Add the thyme or other herbs you like, such as marjoram or sage for example.
Stir and on low heat, cook for about 30 minutes, even 40 as it depends on the spelt. Check the consistency you prefer otherwise add a little more broth.
When ready, season with salt, pour into the dishes, add a pinch of pepper, and a drizzle of oil.
Serve with whole grain croutons.
Advice
The spelt soup with leeks keeps for a couple of days in the fridge. You can vary it if you don’t have leeks, use onion or carrot.
Check out the recipes from the friends of the herbs and flowers in the dish column:
Tiziana: Potato Burgers with Leeks and Zucchini
Miria: Leek and Cooked Ham Rolls, Potatoes and Cheese
Elisa: Cod Croquettes with Leek Sauce
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