Molise-style legume and grain soup is a rustic and nourishing dish rooted in the region’s rural traditions. Originally a “poor” recipe, it was made using simple, long-lasting ingredients such as dried legumes and grains, essential for sustaining energy during the colder months.
This soup is a perfect example of seasonal and sustainable cooking, where every ingredient plays a meaningful role. The combination of spelt, barley, and mixed legumes creates a balanced and wholesome dish both in flavor and nutrition.
Today, it stands as a symbol of the Mediterranean diet: healthy, complete, and rich in authentic flavors. Served warm with a drizzle of extra virgin olive oil, it reflects the true essence of Molise’s culinary heritage.
Ingredients
Legumes and grains
- Dried Capracotta Lentils: 200 g
- Dried Borlotti Beans: 100 g
- Dried Cannellini Beans: 100 g
- Spelt: 150 g
- Barley: 150 g
- Dried Peas: 100 g
Vegetables and herbs
- Carrots: 150 g
- Celery: 120 g
- Onion: 1
- Potatoes: 360 g
- Peeled Tomatoes: 250 g
- Bay Leaves: to taste
- Sage: to taste
- Rosemary: to taste
Seasoning
- Extra Virgin Olive Oil: 40 g
- Salt: to taste
- Black Pepper: to taste
- Water: as needed
Preparation
Soaking and pre-cooking beans
Soak the beans overnight. Then cook them in cold water for about 1 hour without adding salt, flavoring with bay leaves and garlic.
Preparing vegetables
Dice carrot, celery, and onion. Peel and dice potatoes. Tie herbs into a bundle and crush the peeled tomatoes.
Sauté
Heat oil in a large pot and sauté the onion for 3–4 minutes. Add carrot and celery and cook for another 2–3 minutes.
Cooking the soup
Add barley and spelt, then lentils, peas, and drained beans. Pour in about 2 liters of water, add tomatoes, potatoes, and herb bundle. Bring to a boil and cook for about 40 minutes, adjusting thickness with water.
Finishing
Remove the herb bundle, season with salt and pepper, stir well and let rest for a few minutes.
