Start a meal with a warm cup of soup and reap the benefits. This filling, hot, fiber-loaded soup will help curb your appetite, which can help with portion control. To save time, cook a large batch of wheat berries ahead of time and store in the refrigerator for up to one week for healthy, nutty grains at your fingertips.
Serves 6
• 1-1/2 cups brown lentils, sorted and rinsed
• 4 cups vegetable broth*
• 4 cups cold water
• 3 tablespoons olive oil
• 3 large carrots, finely chopped
• 1 medium onion, diced
• 3/4 teaspoon salt
• 1/4 teaspoon pepper
• 4 cloves garlic, minced
• 1-1/2 teaspoons ground cumin
• 1-1/2 cups cooked wheat berries**
• 1 bunch rainbow or Swiss chard, or kale, large ribs discarded, leaves roughly chopped
• 3 tablespoons fresh lemon juice
Combine the lentils, broth, and water in a soup pot. 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.
Meanwhile, heat the oil in a large skillet over medium heat. Add the 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 heat.
When the lentils are tender, stir cooked wheat berries and chard (or kale) into the pot. Cover and simmer until the greens have wilted, about 5 minutes. Stir in the carrot mixture and lemon juice. Adjust seasonings with additional salt, pepper, or lemon juice, to taste.
* Bon Appétit chefs use house-made homemade stock in our kitchens. Home cooks may opt to use one 32-ounce carton high-quality vegetable broth or stock.
** To cook wheat berries, sort and rinse 3/4 cup dry wheat berries. Cover with cold water by 2 inches, bring to a boil, reduce heat, and simmer until tender, uncovered, about 1 hour. Drain and use.