This hearty winter vegetarian soup is bulked up with spelt, an ancient grain with a chewy texture and a nutty flavour. Packed with potatoes, parsnips and kale, this soup is substantial enough to serve as a vegetarian dinner.

Yield: Serves 6.



  • 1/3 cup spelt
  • 1 1/3 cups water
  • 2 tbsp grapeseed oil or canola oil
  • 1 cup chopped leeks (white and tender light green portions only)
  • 1 cup chopped onion
  • 3/4 cup chopped parsnip
  • 3/4 cup chopped peeled potato
  • 1/2 cup chopped carrot
  • 1/2 cup chopped celery
  • 2 cloves garlic, finely chopped
  • 2 bay leaves
  • 1 sprig fresh rosemary
  • 4 cups no-salt-added vegetable broth
  • 1 can (14 oz/398 mL) diced tomatoes
  • 1 2/3 cups water
  • 4 cups chopped kale
  • 1 can (19 oz/540 mL) white kidney beans, rinsed and drained
  • Salt and freshly ground pepper
  • Freshly grated Parmesan cheese


  1. Combine spelt and 1 1/3 cups water in a small saucepan. Bring to a boil. Reduce heat and simmer, covered, until spelt is tender but still slightly chewy, about 55 minutes; drain and set aside.
  2. Heat oil in a Dutch oven over medium heat. Add leeks and onion; sauté until softened, about 3 - 4 minutes. Add parsnip, potato, carrot, celery, garlic, bay leaves and rosemary; sauté until vegetables are softened, about 7 minutes. Add broth, tomatoes and 1 2/3 cups water; stir to combine. Bring to a boil. Reduce heat and simmer, uncovered, stirring occasionally, for 20 - 30 minutes. Add spelt, kale and beans; stir to combine. Cook, stirring, until heated through. Season to taste with salt and pepper. Remove and discard bay leaves and rosemary. Serve topped with Parmesan cheese.
Nutritional analysis per serving:

248 calories, 5.8 g fat, 10.1 g protein, 42 g carbohydrate, 10 g fibre, 264 mg sodium

*Ingredient not included in nutritional analysis.


Spelt is an ancient grain with a chewy texture and nutty flavour. Look for it in natural food stores or specialty food stores.