Cumin-Scented Wheat Berry-Lentil Soup

Cumin-Scented Wheat Berry-Lentil Soup (from EatingWell, March/April 2007)

Active time: 45 minutes
To make ahead: Store in an airtight container in the freezer for up to 1 month

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.
Shopping tip: French green lentils are firmer than brown lentils and cook more quickly. They can be found in natural food stores and some supermarkets. For homemade vegetable broth, see Roasted Vegetable Stock at eatingwell.com

1 1/2 cups French green or brown lentils, sorted and rinsed
4 cups vegetable broth
4 cups cold water
3 T. extra virgin olive oil
3 large carrots, finely chopped
1 medium red onion, diced
3/4 t. salt
1/4 t. freshly ground pepper, plus more to taste
4 cloves garlic, minced
1 1/2 t. ground cumin
1 1/2 cups cooked wheat berries (see master recipe)
1 bunch rainbow or red chard, large stems discarded, leaves roughly chopped
3 T lemon juice

1. Combine lentils, broth, and water in Dutch oven. Bring to a boil over high heat, reduce heat, cover, and simmer gently until the lentils are tender, but not mushy, 25-30 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 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 lentils are tender, stir cooked wheat berries and chard into the pot. Cover and simmer until the chard is wilted, about 5 minutes. Stir in the carrot mixture and lemon juice.

Makes 6 servings, 1 2/3 cups each.
Per serving: 250 calories, 8 G. fat (1 G SAT 5 G MONO); 0 G cholesterol; 36 G carbs; 9 G protein; 9 G fiber; 617 MG sodium; 433 MG potassium. Nutrition Bonus: Vitamin A - 160% Daily Value; Fiber 36% DV; Folate 26% DV; Vitamin C - 25% DV; Iron 20% DV

Basic Wheat Berry recipe:

Active time - 5 min.
Total 1 1/4 hour
To make ahead: cover and refrigerate for up to 2 days or freeze for up to 1 month.

Contrary to popular belief, wheat berries do not require an overnight soak before cooking. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy texture.
Shopping Tip: Wheat berries can be found in natural food markets and online at King Arthur Flour, bakerscatalogue.com and Bob's Red Mill, bobsredmill.com

2 cups hard red winter-wheat berries
7 cups cold water
1 teaspoon salt

1. Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.

2. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise follow the make ahead instructions.

Makes about 4 1/2 cups.

Per 1/2 cup
151 calories, 1 G fat (0 G SAT, 0 G MONO) 0 MG cholesterol;29 G carbs; 6 G. protein;4 G. fiber; 263 MG sodium; 0 MG potassium