Cumin-Scented Wheat Berry-Lentil Soup (Printer-Friendly Version) | Eating Well
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Cumin-Scented Wheat Berry-Lentil Soup

http://www.eatingwell.com/recipes/cumin_scented_wheat_berry_lentil_soup.html

From EatingWell:  March/April 2007, EatingWell for a Healthy Heart Cookbook (2008)

Freshly squeezed lemon juice adds a bright note to this toothsome and hearty winter soup, perfect for a weeknight supper with a hunk of crusty bread. It freezes beautifully—you can keep individual portions in the freezer for healthy weekday lunches. For homemade vegetable broth, see Roasted Vegetable Stock at eatingwell.com.

6 servings, 1 2/3 cups each | Active Time: 45 minutes | Total Time: 45 minutes

Ingredients

Preparation

  1. Combine lentils, broth and water in a Dutch oven. Bring to a boil over high heat, reduce heat, cover, and simmer gently until the lentils are tender, but not mushy, 25 to 30 minutes (brown lentils take a little longer than green).
  2. Meanwhile, heat oil in a large skillet over medium heat. Add carrots, onion, salt and pepper. Cook, stirring occasionally, until the vegetables begin to brown, about 15 minutes. Add garlic and cumin and cook, stirring constantly, for 30 seconds more. Remove from the heat.
  3. When the lentils are tender, stir cooked wheat berries and chard into the pot. Cover and simmer until the chard has wilted, about 5 minutes. Stir in the carrot mixture and lemon juice.

Nutrition

Per serving : 250 Calories; 8 g Fat; 1 g Sat; 5 g Mono; 0 mg Cholesterol; 36 g Carbohydrates; 9 g Protein; 9 g Fiber; 617 mg Sodium; 433 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 Starch, 1 Vegetable, 1 1/2 fat

Tips & Notes