Recipe courtesy of EatingWell.com
Cumin-Scented Wheat Berry-Lentil Soup
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.
- Level: Easy
- Total: 45 min
- Prep: 45 min
- Yield: 6 servings, 1 2/3 cups each
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Nutrition Info - Nutritional Analysis
- Per Serving
- Calories
- 250 calorie
- Saturated Fat
- 1 grams
- Cholesterol
- 0 grams
- Sodium
- 620 milligrams
- Carbohydrates
- 36 grams
- Dietary Fiber
- 9 grams
- Protein
- 9 grams
Ingredients
1 1/2 cups French green or brown lentils, sorted and rinsed (see Tip)
4 cups vegetable broth
4 cups cold
3 tablespoons extra-virgin olive oil
3 large carrots, finely chopped
1 medium red onion, diced
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper, plus more to taste
4 cloves garlic, minced
1 1/2 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
- 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).
- 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.
- 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.
- French green lentils are firmer than brown lentils and cook more quickly. They can be found in natural-foods stores and some supermarkets.
