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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 mfellis

Makes 8 servings



S= 388 g Hearty winter soup From Eating Wellhttp://www.eatingwell.com/recipes/cumin_scented_wheat_berry_lentil_soup.html

Recipe Ingredients for Cumin-Scented Wheat Berry-Lentil Soup

200 g wheat berries
375 g lentils
1 T olive oil
210 g carrots
300 g red onions
24 g garlic
45 g lemon juice
210 g swiss chard
4 serving Low Sodium Vegetable Broth
4 c water
2 t cumin
1/4 t salt

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 chard into the pot. Cover and simmer until the chard has wilted, about 5 minutes. Stir in the carrot mixture and lemon juice.

Categories

Soup

Nutrition Facts
Serving Size 411.6g
Amount Per Serving
Calories
279
Calories from Fat
26
% Daily Value*
Total Fat
2.9g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
231mg
10%
Potassium
823mg
24%
Total Carbohydrates
49.5g
17%
Dietary Fiber
17.0g
68%
Sugars
5.8g
Protein
15.9g
Vitamin A 120% Vitamin C 32%
Calcium 9% Iron 31%
* 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
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin C
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