Zuppa alla Garfagnina is a soul-warming soup from the Garfagnana region in Tuscany, where simplicity meets rustic charm. It’s made with Italian “emmer” which I really wasn’t able to find in any local supermarket or Amazon so I used spelt instead (spelt is a delicious, nutritious grain that’s a close relative of emmer wheat). This soup also contains beans, and fresh herbs, creating a hearty yet gut-friendly dish.
You probably have heard of the blue-zone:are regions in the world where people live significantly longer, healthier lives, often reaching 100 years or more. These areas have been studied for their high populations of centenarians, and researchers have identified common lifestyle habits that contribute to their longevity.
Zuppa alla Garfagnina is an example of a Blue Zones-inspired dish due to its focus on whole, plant-based foods, minimal animal products, simplicity, and reliance on fresh, seasonal ingredients. This soup is wonderfully nourishing, with a beautiful balance of tender beans and spelt, all cooked in a fragrant vegetable stock. It’s the perfect comfort food—vegan, rich in fibre, and full of wholesome goodness.
If you’re looking for a healthy, easy-to-make soup that reflects the true essence of Italian tradition, Zuppa alla Garfagnina is a must-try. Simply sauté the vegetables, simmer with stock, and blend in half of the beans for creaminess. A drizzle of olive oil and you’re ready to enjoy this nutritious bowl of Tuscan goodness
Tips
- To make Zuppa alla Garfagnina, I use dry spelt, soaked overnight and then cooked. However, if you’re short on time, you can easily find pre-cooked spelt in pouches at the supermarket. Simply heat it up in a pan or microwave for a quick shortcut!
- To create the perfect creamy texture, I blend half of the beans into a smooth paste and return it to the pan with the rest of the ingredients. The remaining whole beans add texture and consistency, giving the soup a lovely balance.
How To Cook Spelt From Scratch
Rinse the dry spelt under cold water, then place it in a bowl and cover it with plenty of water. Let it soak overnight (or for at least 8 hours). The next day, drain and rinse the soaked spelt.
Now you can follow the recipe instruction below in the recipe card for the next steps.
Spelt Substitutes
If you can’t find spelt or emmer wheat for your Zuppa alla Garfagnina, don’t worry! Here are some great alternatives that will still give you the hearty, delicious texture and flavour of the original soup:
- Farro is often used interchangeably with spelt and emmer, especially in Italian cooking. It’s a whole grain with a nutty flavour and chewy texture, making it a perfect substitute.
- Barley: has a great chewy texture and works well in soups. It also has a slightly nutty flavour, making it a wonderful substitute for emmer and spelt.
- Quinoa: is a great gluten-free option if you’re looking to make the soup suitable for those with gluten sensitivities.
- Brown rice: has a more subtle flavour but still offers the chewiness you want in the soup. It’s a good option if you’re looking for a gluten-free choice.
Storage
Fridge:
- Cool it down: Let the soup cool to room temperature before storing it to avoid condensation and to keep the soup from becoming soggy.
- Store in an airtight container: Place the soup in an airtight container, ensuring it’s sealed well to maintain freshness.
- Shelf life: The soup will stay fresh in the fridge for about 3-4 days.
Freezer:
- Cool it down: As with refrigeration, make sure the soup is completely cooled before freezing.
- Use freezer-safe containers: Store the soup in freezer-safe, airtight containers or freezer bags. Leave some space at the top of the container as the soup will expand when frozen.
- Portion it: If you want to freeze smaller portions, consider dividing the soup into individual servings before freezing for convenience.
- Shelf life: The soup can be frozen for up to 3 months.
Reheat
When you’re ready to enjoy the soup again, reheat it over low heat on the hob, stirring occasionally. You may need to add a splash of water or broth to loosen the texture as it may thicken after refrigeration or freezing.
More Hearty Italian Recipes
- Lenticchie in Umido (Italian Lentil Stew)
- Pasta e Fagioli (Italian Pasta & Bean Soup)
- Ribollita (Italian Vegetable & Bread Soup)
- Pollo alla Cacciatora Toscana (Tuscan Hunter’s Chicken)
Zuppa alla Garfagnina (Tuscan Spelt and Bean Soup)
Ingredients
- 1 onion
- 1 carrot
- 1 celery
- 1/2 can tomato
- 2 garlic
- 1 tbsp chopped rosemary
- 1 tbsp chopped sage
- 1 can borlotti beans
- 1 tbsp vegetable stock +500ml boiling water
- 100 g spelt soaked overnight (or supermarket pre cooked)
Instructions
- (Pre cooked spelt is available at the supermarket but if you like to cook spelt from scratch like I did soak the spelt overnight the day before making this delicious soup).
- Cook onion, carrot, celery, garlic and herbs in a non-stick pan, with a drizzle of oil.
- Cook for a few minutes then add tomato sauce, stock and spelt.
- Cook for ~30mins on medium-low heat with lid on, slightly ajar. Spelt is cooked when the grains are tender but still have a slight chewiness, similar to al dente pasta.
- While this is cooking, add half of the beans to blender and submerge with water, then blend.
- Add the blended beans and beans into the saucepan and cook until it is piping hot.
- At this point you can adjust water to your preferences by adding boiling water, if you wish.
- Serve with a drizzle of oil.