Cumin-Scented Wheat Berry-Lentil Soup
From Eating Well March/April 2007 -- Freshly squeezed lemon juice adds a bright note to this toothsome and hearty winter soup, perfect for a weeknight supper with a hunk of crusty bread. It freezes beautifully - you can keep individual portions in the freezer for healthy weekday lunches. NOTE: Wheat berries are whole kernels of wheat with just the outer husk removed. When cooked they have a chewy bite and nutty flavor. Preparation of the wheat berries in advance is necessary - get the wheat berries cooking for about 30 minutes, then start the soup. Timing is everything!
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READY IN: 1hr 10mins
SERVES: 6
YIELD: 6 1 2/3-cups
UNITS: US
INGREDIENTS
NutritionTO PREPARE THE WHEAT BERRIES (makes 2 1/4 cups)
- 1cup hard red winter-wheat berries
- 3 1⁄2cups cold water
- 1⁄2teaspoon salt
SOUP
- 1 1⁄2
- 4cups vegetable broth
- 4cups cold water
- 3tablespoons extra virgin olive oil
- 3
- 1
- 3⁄4teaspoon sea salt
- 1⁄4
- 4
- 1 1⁄2teaspoons ground cumin
- 1 1⁄2cups cooked wheat berries (instructions below-prepare in advance)
- 1
- 3tablespoons fresh lemon juice
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DIRECTIONS
- PREPARE THE WHEAT BERRIES IN ADVANCE (makes ~2 1/4 cups) -
- Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.
- Bring to a boil over high heat, then reduce heat, cover and simmer gently for 1 hour, stirring occasionally. Drain and rinse.
- PREPARE THE SOUP (makes about 6, 1 2/3 cup servings) -
- 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 to cook than green).
- 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.
- When 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.
- Serve with warm crusty bread.
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