Farro, lentil and dried mushroom soup

There is a dish that, more than any other, tells the story of the peasant winter of Central Italy: spelt soup with lentils and dried mushrooms. An ancient grain, cultivated by the Etruscans on the same hills where it still grows today, meets the simplest legume of the Mediterranean tradition and the intense aroma of the dried mushroom, capable of transforming any broth into something that tastes like an autumn forest. It is no coincidence that this recipe appears, with slight variations, in dozens of regional cookbooks from Tuscany, Umbria, and the Marche: it is a humble dish born from the need to nourish, which over time has become synonymous with genuine comfort food.

In this article, you will find a very in-depth guide to spelt soup: from choosing the right grain (pearled, hulled, or whole) to selecting the most suitable dried mushrooms, going through the step-by-step process, regional variations, nutritional values, and tips designed for families, athletes, nutrition professionals, and anyone who wants to bring a healthy, flavorful, and very low environmental impact dish to the table. We will also see why dried mushrooms remain, even today, one of the most underrated ingredients in Italian cuisine, and how it is possible to rediscover their potential even through home cultivation.

Whether you are a home cooking enthusiast, a researcher interested in the nutritional properties of ancient grains, a mushroom grower, or simply someone looking for a soup capable of warming up a winter evening, this guide is designed to answer every practical and curious question you might have. Each section is built to be self-contained and easily consultable, so you can quickly jump to the point that interests you the most thanks to the table of contents below.

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Origins and history of spelt soup

Before ending up in the pot, spelt went through three millennia of agricultural history. Introduced to the Mediterranean basin as early as prehistoric times, this grain was for centuries the staple food of the Roman legions and the peasants of the Apennines, before being progressively replaced by common wheat, which is more productive but less resistant to poor soils and high altitudes.

Spelt soup was born as a peasant dish: in the farmhouses of Garfagnana, Mugello, and the Umbrian-Marche Apennines, spelt was used together with dried legumes stored in the pantry and mushrooms gathered in the woods in autumn and dried for the winter. A combination that allowed having a complete, nutritious, and long-lasting dish on the table, even in the coldest months when fresh vegetables were scarce.

Today, this recipe is recognized as one of the most authentic expressions of the so-called Tuscan spelt soup, a dish that in recent years has experienced a true renaissance thanks to the growing attention towards ancient grains, agricultural sustainability, and local cuisine. Numerous market research studies on the Italian agri-food sector report a constant growth in the demand for spelt, cracked or in grains, precisely by virtue of its image as a "genuine" and minimally processed ingredient compared to refined cereals.

Spelt: types, properties, and nutritional values

To achieve a truly successful spelt soup, it is essential to know the differences between the various types of spelt available on the market, as they affect both cooking times and the final consistency of the dish.

Whole, hulled, and pearled spelt: the differences

Whole spelt retains the entire grain with the outer bran: it requires soaking (usually overnight) and longer cooking times, but maintains the maximum fiber content. Hulled spelt has undergone a partial removal of the bran, reducing cooking times to about 30-40 minutes without prolonged soaking. Pearled spelt, on the other hand, is almost completely stripped of the outer bran through a "pearling" process: it cooks in just 15-20 minutes, requires no soaking, but loses some of the fiber and micronutrients present in the outermost layer of the grain.

For an everyday spelt soup, pearled spelt remains the most practical choice, but those looking for maximum fiber intake can opt for hulled spelt, a good compromise between contained cooking times and nutritional value.

Nutritional values and properties of spelt

Spelt is a grain rich in fiber, vegetable proteins, magnesium, phosphorus, and B vitamins. Compared to refined common wheat, it has a lower glycemic index and a greater satiating power, characteristics that make it particularly suitable for a balanced diet.

An average portion of spelt soup (about 300 g, including lentils and mushrooms) usually provides between 180 and 250 kcal, depending on the amount of oil and the density of the broth: a complete, satisfying, and light dish at the same time, perfect for the main meal or as a winter first course.

Lentils, a key ingredient in this version of the soup, add further vegetable proteins and iron, making the dish even more nutritionally balanced, especially for those following a vegetarian or vegan diet.

The role of dried mushrooms: aroma, umami, and rehydration

If spelt gives structure and lentils provide protein, it is the dried mushrooms that give this soup its aromatic identity. Drying concentrates the sugars and amino acids of the fresh mushroom, triggering chemical reactions (including the Maillard reaction during cooking) that develop roasted notes and a characteristic umami taste, much more intense than fresh mushroom by weight.

How to properly rehydrate dried mushrooms

To get the best results, dried mushrooms should be soaked in lukewarm water for 20-30 minutes before use. It is important not to throw away the soaking water: filtered through a fine-mesh sieve (to eliminate any earthy residues), it becomes an excellent aromatic broth to add directly to the soup, intensifying its flavor without the need for industrial bouillon cubes or broths.

Those who wish to delve into rehydration techniques, ideal water temperatures, and little tricks to avoid a rubbery texture can consult the dedicated guide "How to use dried mushrooms in the kitchen" by NaturNext, which collects practical insights on the subject.

Which dried mushrooms to choose for spelt soup

Dried porcini mushrooms remain the most classic choice for this recipe thanks to their intense and persistent aroma, but porcinelli, honey fungus (chiodini), or a mix of wild mushrooms also give excellent results. Those who prefer a different aromatic profile can experiment with dried shiitake, which are more delicate and slightly smoky, obtaining a soup with a more oriental character.

For those who love to go beyond buying and really want to know the life cycle of the mushroom that ends up on the table, it can be interesting to approach the home cultivation of fresh mushrooms, a path that allows you to independently dry your own fruiting bodies: a topic we will return to later in this article.

Ingredients for spelt, lentil, and dried mushroom soup

Here are the ingredients for a classic spelt soup, designed for 4 people. The doses can be easily adapted based on the desired density and the number of diners.

If the lentils used are already pre-cooked, they should be added at a later stage than the dried ones, to prevent them from falling apart too much during the long cooking of the spelt. Homemade vegetable broth, even a very simple one (water, carrot, onion, celery, and a pinch of salt), is always preferable to industrial broths: it gives a cleaner flavor and allows you to completely control the amount of salt.

Step-by-step instructions

Step 1 - Preparation of the ingredients

Soak the dried mushrooms in lukewarm water for at least 20 minutes. In the meantime, if you are using uncooked dried lentils, rinse them under running water. Finely chop the onion, carrot, and celery to prepare a classic soffritto base.

Step 2 - The soffritto and starting the cooking

In a large pot, wilt the chopped vegetables with a drizzle of oil over medium-low heat for about 5 minutes. Add the dried mushrooms, squeezed and roughly chopped, letting them flavor for 2-3 minutes. Then pour in the tomato purée and cook for another minute, stirring.

Step 3 - Spelt, lentils, and broth

Add the spelt and dried lentils, stir to flavor them in the soffritto, then pour in the hot broth (including the filtered mushroom soaking water). Bring to a boil, then lower the heat and let it simmer, with the lid slightly ajar, for the time indicated on the spelt package (generally 20-40 minutes depending on the type).

Step 4 - Final seasoning and resting

Towards the end of cooking, season with salt and pepper, adding more hot broth if necessary if the soup turns out too thick. Let the soup rest for 5-10 minutes off the heat before serving: this step, often underestimated, allows the spelt to fully absorb the liquids and the aromas to blend. Finish with a drizzle of raw extra virgin olive oil and, if you like, a sprinkle of freshly ground black pepper.

Variations and customizations of the recipe

One of the most appreciated qualities of spelt soup is its extraordinary versatility: it lends itself to numerous variations, each capable of enhancing seasonality, personal tastes, or different nutritional needs.

Spelt soup with seasonal vegetables

In spring and summer, it is possible to lighten the recipe by replacing part of the soffritto with zucchini, chard, or green beans, obtaining a fresher and less caloric version, also ideal served cold or at room temperature in the warmer months.

Tuscan spelt soup with black cabbage (cavolo nero)

In the most typically Tuscan variation, black cabbage (cavolo nero) cut into strips is added in the last part of cooking, along with a pinch of chili pepper: the result is a more rustic soup, very close in spirit to the famous ribollita.

Spelt soup with potatoes

For an even more substantial version, you can add diced potatoes halfway through cooking: they release natural starch, making the dish creamier without the need to blend anything.

Lighter version for those on a diet

By reducing the amount of raw oil and increasing the proportion of vegetables compared to spelt, you get a lighter and more digestible spelt soup, perfect for those following a low-calorie diet without giving up the satiety provided by fiber.

How to serve, store, and freeze spelt soup

Spelt soup is a dish that often improves the next day, when the starches released during cooking have distributed well in the broth, making it thicker and more enveloping.

It keeps in the refrigerator, in a closed container, for 3-4 days. For longer periods, it can be frozen in single portions: it keeps well for about 2-3 months in the freezer. When ready to eat, it should be thawed in the refrigerator the night before and then reheated over low heat, adding a little broth or water if it turns out too dry.

To serve it at its best, a drizzle of raw extra virgin olive oil, a grating of pecorino or parmesan cheese, and, for those who love the crunchy contrast, some toasted bread croutons perfectly complete the dish.

Spelt soup for families, athletes, and nutrition professionals

For families: a nutritious meal suitable for everyone

Spelt soup is a dish easily accepted even by children thanks to its soft consistency and delicate flavor, and it is an excellent way to introduce legumes and whole grains into the family diet without having to resort to complex preparations. It can be prepared in advance on the weekend and stored for the week's meals, a not inconsiderable advantage for those who have little time to devote to cooking on working days.

For athletes: spelt and muscle recovery

Thanks to the combined intake of complex carbohydrates (from spelt) and vegetable proteins (from lentils), spelt soup can represent a balanced post-workout meal, useful for restoring glycogen stores without burdening digestion. The low glycemic index of spelt also guarantees a more gradual energy release compared to refined cereals.

For nutritionists: a single dish easily customizable

From a nutritional point of view, the combination of grain and legume makes this soup a practical example of complementary vegetable proteins, often cited in food education as an alternative to animal proteins. The portion can be precisely modulated based on the energy needs of the individual patient, and the recipe easily adapts to specific intolerances: gluten-free by replacing spelt with buckwheat or brown rice, or by reducing salt for those following a low-sodium diet.

For agricultural entrepreneurs and local producers

Spelt remains one of the symbolic grains of mountain and hill agricultural supply chains, often grown with low environmental impact methods thanks to its natural resistance to poor soils and harsh climates. Enhancing spelt soup as a typical local dish, pairing it with local mushrooms, can be an effective marketing lever for agricultural companies that want to tell the origin and seasonality of their products.