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Cumin-Scented Wheat Berry-Lentil Soup

Cumin-Scented Wheat Berry-Lentil Soup

Name: Cumin-Scented Wheat Berry-Lentil Soup
Total time: 45 min
Ingredients: 1 1/2 cups French green or brown lentils, sorted and rinsed (see Tip); 4 cups vegetable broth; 4 cups cold water; 3 tablespoons extra-virgin olive oil; 3 large carrots, finely chopped; 1 medium red onion, diced; ¾ teaspoon salt; ¼ teaspoon freshly ground pepper, plus more to taste; 4 cloves garlic, minced; 1 ½ teaspoons ground cumin; 1 1/2 cups Cooked Wheat Berries, (recipe follows); 1 bunch rainbow or red chard, large stems discarded, leaves roughly chopped; 3 tablespoons lemon juice

Rating: 4.76 stars

21 Ratings
21 Reviews

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. Source: EatingWell Magazine, March/April 2007

Cheryl Sternman Rule

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Associated Recipes

Cooked Wheat Berries

Directions

Step 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).

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Step 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.
Step 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.

Tips

Make Ahead Tip: Store in an airtight container in the freezer for up to 1 month.

Tips: French green lentils are firmer than brown lentils and cook more quickly. They can be found in natural-foods stores and some supermarkets.

Wheat berries can be found in natural-foods markets and online at King Arthur Flour, (800) 827-6836, bakerscatalogue.com, and Bob's Red Mill, (800) 349-2173, bobsredmill.com

Nutrition Facts

Serving Size: 1 2/3 cups

Per Serving:

335 calories; 8.7 g total fat; 1 g saturated fat; 937 mg sodium. 633 mg potassium; 51.8 g carbohydrates; 11.8 g fiber; 6 g sugar; 15 g protein; 7585 IU vitamin a iu; 14 mg vitamin c; 15 mcg folate; 73 mg calcium; 4 mg iron; 29 mg magnesium;

Exchanges:

3 Starch, 1 Vegetable, 1 1/2 fat

Reviews (21)

Read More Reviews

21 Ratings

5 star values: 18
4 star values: 2
3 star values: 0
2 star values: 1
1 star values: 0

Reviews: Most Helpful

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Jackstng

03/07/2018

This was absolutely delicious. Not a big cumin fan but I used it anyway and it fits perfectly doesn't over power. I used Farro instead of wheat berries because I couldn't find it at the store I was at and wasn't prepared to continue looking anywhere else. It worked perfectly. Read More

emcooks

04/15/2013

tasty and healthy This is very good and filling. Make sure that the lentils and wheatberries are cooked well. I doubled the cumin and added a tsp.of ground coriander. Pros: easy to prepare good vegetarian meal Cons: needed to up the spices Read More

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