Winter Three-Grain Soup Recipe

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Ingredients:

Serving

3 medium leeks, white parts only , halved lengthwise and chopped
2 medium carrots , cut into 1/2-inch pieces
2 tbsp extra virgin olive oil
2 bay leaves
1/2 tsp thyme
fine sea salt
1 (14 oz) can peeled whole tomatoes, crushed , juices reserved
6 cups cold water
1 head garlic, separated into peeled cloves
1/3 cup brown rice
1/3 cup dark green puy lentils
1/3 cup wheat berries
fresh ground pepper

Directions:

In a 4-quart enameled cast-iron casserole, combine the leeks, carrots, olive oil, bay leaves, thyme and 1 teaspoon of salt. Cover and cook over low heat for 5 minutes, stirring a few times.
Add the tomatoes with their juices, the water and garlic and bring to a boil over moderate heat. Add the rice, lentils and wheat berries, cover and simmer over low heat until the grains are tender, 45 minutes to 1 hour.
Thin with water if needed. Discard the bay leaves, season with salt and pepper and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	127.29 Kcal (533 kJ)
Calories from fat	36.01 Kcal
		% Daily Value*
Total Fat	4g	6%
Sodium	28.35mg	1%
Potassium	208.46mg	4%
Total Carbs	18.3g	6%
Sugars	2.7g	11%
Dietary Fiber	3.01g	12%
Protein	4.01g	8%
Vitamin C	5.5mg	9%
Vitamin A	0.2mg	5%
Iron	131.3mg	729%
Calcium	47.3mg	5%

Amount Per 100 g
Calories	48.94 Kcal (205 kJ)
Calories from fat	13.84 Kcal
		% Daily Value*
Total Fat	1.54g	6%
Sodium	10.9mg	1%
Potassium	80.14mg	4%
Total Carbs	7.03g	6%
Sugars	1.04g	11%
Dietary Fiber	1.16g	12%
Protein	1.54g	8%
Vitamin C	2.1mg	9%
Vitamin A	0.1mg	5%
Iron	50.5mg	729%
Calcium	18.2mg	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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.3

Points
3

PointsPlus

Good Points

low fat,
saturated fat free,
very low sodium,
cholesterol free

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