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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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Spelt is an ancient variety of wheat with a delicious nutty taste and slightly chewy texture. It is gentler on digestion than regular wheat, with more protein and fats than common wheat.
1 Heat the olive oil in a large saucepan over medium heat. Cook the onion, celery and the pancetta, stirring, for 5 minutes, or until light golden. Add garlic and cook, stirring, for 1 minute, or until fragrant.
2 Add spelt, stock and 1 cup of water to pan. Bring to the boil, then reduce heat to low and simmer, partially covered, for 40 minutes, or until al dente.
3 Add cannellini beans, green beans and the peas; simmer for 5 minutes, or until vegies are just tender. Season with cracked black pepper.
4 Serve the soup sprinkled with parsley and lemon zest.
If you can’t find spelt, substitute it with freekeh, farro or barley.
Spelt takes around 40 minutes to cook and can be used in soups, salads, stews and pilafs.
Calories 336 cal
Kilojoules 1403 kJ
Total fat 8.7 g
Saturated fat 2.5 g
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