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

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; carbohydrates 51.8g; dietary fiber 11.8g; sugars 5.7g; fat 8.7g; saturated fat 1g; vitamin a iu 7585.3IU; vitamin c 14.3mg; folate 15.3mcg; calcium 72.8mg; iron 4.3mg; magnesium 29.2mg; potassium 632.7mg; sodium 937.4mg; thiamin 0.1mg.

Exchanges:

3 Starch, 1 Vegetable, 1 1/2 fat

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Ingredients

Directions

Associated Recipes

Nutrition Facts

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Ingredients

Directions

Associated Recipes

Nutrition Facts