Kamut, Lentil, and Chickpea Soup

Although simple, this soup is big on flavor from the start, and it gets better as it sits. Substitute spelt, grano, or wheat berries for the kamut in this recipe.

Yield: 5 servings (serving size: about 1 2/3 cups)

Ingredients

• 3/4  cup  kamut berries, rinsed
• 2  cups  boiling water
• 2  tablespoons  olive oil
• 2  cups  finely chopped onion
• 1  cup  finely chopped carrot
• 3/4  cup  chopped fresh parsley
• 1/2  cup  thinly sliced celery
• 1  tablespoon  chopped fresh tarragon
• 2  teaspoons  chopped fresh thyme
• 2  garlic cloves, minced
• 4  (14 1/2-ounce) cans fat-free, less-sodium chicken broth
• 2  bay leaves
• 1/3  cup  dried lentils
• 1/4  teaspoon  black pepper
• 1  (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
• 2  teaspoons  chopped celery leaves (optional)

Preparation

Place kamut in a small bowl. Carefully pour boiling water over kamut. Let stand 30 minutes; drain.

Heat oil in a stockpot over medium heat. Add onion, parsley, celery, tarragon, and thyme; cook 10 minutes, stirring occasionally. Add garlic; cook 2 minutes, stirring often.

Add kamut, broth, and bay leaves to onion mixture; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Add lentils and pepper; cook 20 minutes or until lentils are tender. Discard bay leaves. Add chickpeas; simmer 2 minutes. Garnish with celery leaves, if desired.

Nutritional Information

Calories:

298 (21% from fat)

Fat:

7g (sat 1g,mono 4.3g,poly 1.2g)

Protein:

15.2g

Carbohydrate:

44.4g

Fiber:

9.2g

Cholesterol:

0.0mg

Iron:

3.8mg

Sodium:

824mg

Calcium:

76mg