Cumin-Scented Wheat Berry-Lentil Soup

Name: Cumin-Scented Wheat Berry-Lentil Soup
Total time: 45 min
Ingredients: 1 ½ cups 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 ½ cups 1 1/2 cups Cooked Wheat Berries, (recipe follows); 1 cup 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.

Cheryl Sternman Rule

Source: EatingWell Magazine, March/April 2007

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Recipe Summary

total:

45 mins

Servings:

Nutrition Profile:

Low-Calorie

High Fiber

Dairy-Free

Vegetarian

Vegan

Healthy Aging

Healthy Immunity

Healthy Pregnancy

Nutrition Info

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.

Associated Recipes

Cooked Wheat Berries

Nutrition Facts

Serving Size: 1 2/3 cups

Per Serving:

335 calories; protein 15g 30% DV; carbohydrates 51.8g 17% DV; exchange other carbs 3.5; dietary fiber 11.8g 47% DV; sugars 5.7g; fat 8.7g 13% DV; saturated fat 1g 5% DV; cholesterolmg; vitamin a iu 7585.3IU 152% DV; vitamin c 14.3mg 24% DV; folate 15.3mcg 4% DV; calcium 72.8mg 7% DV; iron 4.3mg 24% DV; magnesium 29.2mg 10% DV; potassium 632.7mg 18% DV; sodium 937.4mg 38% DV; thiamin 0.1mg 11% DV.

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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EatingWell User

09/23/2012

This soup was delicious. Instead of using the broth though I used some soup I made with my VitaMix as the base (tomatoes bell pepper carrots onions) and water to cook the lentils then followed the recipe to the letter. It was great! Read More

EatingWell User

11/19/2012

I will never sign on to this web site again..when I printed the recipe I got reams of unwanted information at least 8 pages Readers BEWARE Read More

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

JudyPatooty