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Cumin Scented Wheat Berry-Lentil Soup Recipe

Looking for an easy Cumin Scented Wheat Berry-Lentil Soup recipe? Learn how to make Cumin Scented Wheat Berry-Lentil Soup using healthy ingredients.


Submitted by williams_april

Makes 6 servings



Any greens may be used in place of the spinach - the original recipe called for chard - Spinach was cheaper.

Recipe Ingredients for Cumin Scented Wheat Berry-Lentil Soup

1 1/2 cups lentils, sorted and rinsed
2 cups chicken broth
6 cups cold water
3 tablespoons extra-virgin olive oil
3 large carrots, finely chopped
1 medium 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
10 oz spinach
3 tablespoons lemon juice

Recipe Directions for Cumin Scented Wheat Berry-Lentil Soup

  1. 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).

  2. 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.

  3. When the lentils are tender, stir cooked wheat berries and spinach into the pot. Cover and simmer about 5 minutes. Stir in the carrot mixture and lemon juice.

Categories

Soup

Nutrition Facts
Serving Size 511.3g
Amount Per Serving
Calories
341
Calories from Fat
78
% Daily Value*
Total Fat
8.7g
13%
Saturated Fat
1.3g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
632mg
26%
Potassium
888mg
25%
Total Carbohydrates
49.7g
17%
Dietary Fiber
18.2g
73%
Sugars
4.1g
Protein
18.7g
Vitamin A 235% Vitamin C 19%
Calcium 14% Iron 33%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in thiamin
  • Very high in vitamin A
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