Lentil-and-Pancetta Soup Recipe

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Ingredients

Count

Nutrition

150

Calories

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Ingredients:

Serving

1 cup uncooked wheat berries
7 cups water
1 cup dried lentils
3/4 cup chopped pancetta ( about 3 oz) or 3 bacon slices, chopped
2 tsp olive oil
1 cup chopped onion
3/4 cup diced carrot
1/2 cup diced celery
4 cups coarsely chopped swiss chard (about 6 oz)
1/2 tsp salt
1/4 tsp black pepper

Directions:

Place wheat berries in a large saucepan; cover with water to 2 inches above wheat berries. Bring to a boil; remove from heat. Cover; let stand 1 hour. Drain well; return wheat berries to pan.
Cover with water to 2 inches above wheat berries. Bring to a boil; reduce heat, and cook over medium-low heat, partially covered, 45 minutes or until tender. Drain; set aside.
Combine 7 cups water and lentils in pan. Bring to a boil; partially cover, reduce heat, and simmer 15 minutes. Add pancetta, and simmer 10 minutes or until lentils are tender. Drain the lentil mixture in a colander over a bowl, reserving cooking liquid.
Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, and celery; sauté 8 minutes. Add Swiss chard, and cook 5 minutes, stirring frequently. Add reserved cooking liquid, salt, and pepper; bring to a boil. Stir in wheat berries and lentil mixture; cook 1 minute or until thoroughly heated.
Note: Each serving provides 99 micrograms of folate.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	149.92 Kcal (628 kJ)
Calories from fat	26.74 Kcal
		% Daily Value*
Total Fat	2.97g	5%
Cholesterol	3.73mg	1%
Sodium	260.93mg	11%
Potassium	353.93mg	8%
Total Carbs	21.88g	7%
Sugars	1.94g	8%
Dietary Fiber	8.53g	34%
Protein	7.84g	16%
Vitamin C	7.7mg	13%
Vitamin A	0.1mg	4%
Iron	37.8mg	210%
Calcium	57.9mg	6%

Amount Per 100 g
Calories	52.04 Kcal (218 kJ)
Calories from fat	9.28 Kcal
		% Daily Value*
Total Fat	1.03g	5%
Cholesterol	1.3mg	1%
Sodium	90.58mg	11%
Potassium	122.86mg	8%
Total Carbs	7.6g	7%
Sugars	0.67g	8%
Dietary Fiber	2.96g	34%
Protein	2.72g	16%
Vitamin C	2.7mg	13%
Iron	13.1mg	210%
Calcium	20.1mg	6%

* 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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