Asparagus and Farro Soup: A Light Recipe


Discover the light recipe of Asparagus and Spelt Soup, a dish that enchants for its perfect balance between taste and well-being. With only 250 calories per serving, it is ideal for those looking for tasty options without feeling weighed down.

In just 20 minutes of preparation plus 60 of cooking, you can bring to the table a soup rich in flavor and nutrients. Asparagus, the stars of spring, blend magnificently with spelt in a combination that is satisfying yet light.

This recipe, besides being quick and easy to prepare, is one of the best ways to enjoy the benefits of asparagus together with the rusticity of spelt. A real boon for those who want to eat healthily without giving up the pleasure of food.

Recipe Notes

  • DIFFICULTY: Easy and quick
  • PRO: Light and flavorful
  • CONS: Long cooking time
  • PREPARATION: 20 minutes
  • NUTRITIONAL NOTES: 250 calories per serving
  • SUITABLE FOR: Light lunch or healthy dinner

Notes on the Recipe Ingredients

Let’s discover together how these ingredients transform the Asparagus and Spelt Soup into an irresistible dish.

  • Onion: Adds depth of flavor and natural sweetness to the base.
  • Carrot: Contributes with its sweetness and vibrant color.
  • Celery: Brings freshness and a slight crunchy note.
  • Parsley and Basil: Aromatic herbs that refresh the palate.
  • Spelt: An ancient grain that provides texture and satiety to the dish.
  • Salt and Pepper: Essential to enhance all the flavors of the ingredients.
  • Chili Pepper: A pinch to add liveliness without overpowering the other flavors.
  • Bay Leaf: One leaf is enough to infuse a subtle yet distinctive aroma.
  • Asparagus: The stars of the recipe, bringing delicacy and essential nutrients.
  • Potatoes: Naturally thicken the soup, making it creamier.
  • Olive Oil: For a smooth finish and a touch of Mediterranean flavor.
  • Grated Parmesan Cheese: Provides a final salty note that ties all the flavors together.

Nutritional Values of Vegetable and Cereal Soup

This dish represents an excellent choice for those looking for a light and nutritious option. With only 250 calories per serving, it offers a balanced intake of essential nutrients. Here are some positive and negative aspects to consider:

  • Vitamin intake: Ingredients such as onion, carrot, celery, parsley, and basil enrich the recipe with vitamins A, C, and K, essential for the immune system and skin health.
  • Dietary fibers: Spelt and asparagus provide a good amount of fiber, useful for digestion and a sense of satiety.
  • Plant-based proteins: Spelt contributes plant-based proteins, important for those following a vegetarian diet or looking for alternatives to animal proteins.
  • Healthy fats: Olive oil adds beneficial monounsaturated fats for the heart.
  • Overall, attention should be paid to the salt and grated Parmesan cheese which can increase the dish’s sodium intake.

Asparagus and Farro Soup: A Light Recipe

Servings 4
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes



  • Brown one chopped onion, one diced carrot, two finely chopped celery stalks, chopped parsley and basil in a pan.
  • Combine 150 g of farro and cover with plenty of water; season with salt, pepper, chili and two bay leaves.
  • While the broth simmers, clean about 500 g of asparagus and cut it into small pieces; add two more chopped potatoes to the soup and finally the asparagus.
  • Continue cooking for about one hour.
  • It is served at the table with a drizzle of olive oil and grated Parmesan cheese for each diner.


For an even lighter variation suitable for those on a vegan diet, you can omit the grated parmesan cheese and replace it with flaked nutritional yeast, which will give the soup a similar flavor but without animal derivatives. In addition, to further enrich the dish, chopped mushrooms can be added along with the asparagus for an extra touch of flavor.
Author: Tips4Food
Calories: 250kcal
Course: Main Dish
Keyword: asparagus, Asparagus and Farro Soup, Healthy cooking, light recipe

Variations and Ideas for a Richly Flavored Cream

Veggie Mix: For those who wish to explore new flavors, adding zucchini or spinach can further enrich the taste of the dish. A touch of pumpkin during autumn will provide a sweet and enveloping flavor.

Extra Proteins: Those looking for a heartier meal can add pieces of chicken or tofu for vegetarians to the preparation. This will not only increase the protein content but also make the soup even richer.

Spicy Touch: For lovers of intense flavors, a bit more chili pepper or the presence of curry will transform this dish into a true explosion of taste, perfect for warming up cold winter evenings.

Gluten-Free Variation: By replacing spelt with quinoa or brown rice, you can obtain an equally tasty and nutritious gluten-free version, suitable for those with specific dietary needs.

In conclusion, this soup offers endless possibilities for customization. Each variation keeps the scents of the garden intact, enriching them with creative and original notes that will surprise your guests.

Frequently Asked Questions

Some frequently asked questions from our readers.

How can I make the Asparagus and Spelt Soup more flavorful?

You could add more spices or aromatic herbs during cooking, such as rosemary or thyme, to enhance the taste of the dish.

Can I substitute spelt with another grain?

Yes, you can substitute spelt with pearled barley or brown rice to still achieve a similar consistency and delicious flavor.

How long should I cook the Asparagus and Spelt Soup?

The soup should be cooked for about an hour after adding the asparagus and potatoes, making sure all the ingredients are well blended before serving it on the table.

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