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Cumin-Scented Wheat Berry-Lentil Soup Recipe

Cumin-Scented Wheat Berry-Lentil Soup Recipe

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Ingredients:

Serving

1 cup hard red winter-wheat berries
3 1/2 cups cold water
1/2 tsp salt
1 1/2 cups french green lentils ( puy) or 1 1/2 cups brown lentils, sorted and rinsed
4 cups vegetable broth
4 cups cold water
3 tbsp extra virgin olive oil
3 large carrots, finely chopped
1 medium onion, diced
3/4 tsp sea salt
1/4 tsp fresh ground pepper , plus more to taste
4 garlic cloves, minced
1 1/2 tsp ground cumin
1 1/2 cups cooked wheat berries (instructions below-prepare in advance)
1 bunch red swiss chard or 1 bunch rainbow swiss chard, large stems discarded, leaves roughly chopped
3 tbsp fresh lemon juice

Directions:

PREPARE THE WHEAT BERRIES IN ADVANCE (makes ~2 1/4 cups) -
Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.
Bring to a boil over high heat, then reduce heat, cover and simmer gently for 1 hour, stirring occasionally. Drain and rinse.
PREPARE THE SOUP (makes about 6, 1 2/3 cup servings) -
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 to cook 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 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.
Serve with warm crusty bread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	628.26 Kcal (2630 kJ)
Calories from fat	125.63 Kcal
		% Daily Value*
Total Fat	13.96g	21%
Cholesterol	65.62mg	22%
Sodium	518.9mg	22%
Potassium	1595.58mg	34%
Total Carbs	85.87g	29%
Sugars	11.42g	46%
Dietary Fiber	20.01g	80%
Protein	48.42g	97%
Vitamin C	21.3mg	35%
Vitamin A	0.4mg	13%
Iron	40.4mg	225%
Calcium	264.8mg	26%

Amount Per 100 g
Calories	247.36 Kcal (1036 kJ)
Calories from fat	49.46 Kcal
		% Daily Value*
Total Fat	5.5g	21%
Cholesterol	25.83mg	22%
Sodium	204.3mg	22%
Potassium	628.22mg	34%
Total Carbs	33.81g	29%
Sugars	4.5g	46%
Dietary Fiber	7.88g	80%
Protein	19.07g	97%
Vitamin C	8.4mg	35%
Vitamin A	0.2mg	13%
Iron	15.9mg	225%
Calcium	104.2mg	26%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

12.9

Points
16

PointsPlus

Good Points

saturated fat free,
high fiber

Bad Points

High in Sodium

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