Directions:
- Combine the lentils, wheat berries, chickpeas, and 2 quarts of water in a large pot.
- Cover, bring to a boil, and skim carefully.
- Add the vegetables, tomato paste, and hot peppers.
- Cook, covered, for 1 hour.
- Add the salt and cook 30 minutes longer, or until the chickpeas are fully cooked. Serves 6.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 183.58 Kcal (769 kJ) | ||
| Calories from fat | 6.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.72g | 1% | |
|---|---|---|---|
| Sodium | 38.87mg | 2% | |
| Potassium | 609.2mg | 13% | |
| Total Carbs | 32.94g | 11% | |
| Sugars | 6.05g | 24% | |
| Dietary Fiber | 13.12g | 52% | |
| Protein | 10.59g | 21% | |
| Vitamin C | 61.5mg | 102% | |
| Vitamin A | 1.2mg | 40% | |
| Iron | 37.5mg | 208% | |
| Calcium | 46.8mg | 5% | |
| Amount Per 100 g | |||
| Calories | 102.98 Kcal (431 kJ) | ||
| Calories from fat | 3.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.4g | 1% | |
|---|---|---|---|
| Sodium | 21.8mg | 2% | |
| Potassium | 341.74mg | 13% | |
| Total Carbs | 18.48g | 11% | |
| Sugars | 3.4g | 24% | |
| Dietary Fiber | 7.36g | 52% | |
| Protein | 5.94g | 21% | |
| Vitamin C | 34.5mg | 102% | |
| Vitamin A | 0.7mg | 40% | |
| Iron | 21mg | 208% | |
| Calcium | 26.2mg | 5% | |
* 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.
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