Triple Lentil Soup with Wheat Berries

Wheat berries are low-maintenance when you use the slow cooker method, but if you don’t feel like bothering, use your favorite quick-cooking whole grain instead!

SOY-FREE, GLUTEN-FREE OPTION*, OIL-FREE OPTION**

TOTAL PREP TIME: 15 minutes

TOTAL COOKING TIME: 60 to 75 minutes for stove top, 8 to 10 hours for slow cooker

YIELD: 4 to 6 servings

INGREDIENTS:

• 1/2 cup (96 g) wheat berries (*use quinoa or millet)
• 2 tablespoons (28 ml) olive oil (**use water or broth)
• 1/2 onion or 1 small leek, minced
• 3 cloves garlic, minced
• 1/2 cup (96 g) brown lentils or green French lentils
• 1/2 cup (96 g) petite golden lentils (also called split moong beans)
• 1/2 cup (96 g) red lentils
• 6 cups (1.4 L) water
• 1 bay leaf
• 3 whole black cardamom pods
• 2 cups minced greens (spinach [60 g] or kale [72 g] work great)
• Salt (try smoked salt) and pepper, to taste

INSTRUCTIONS:

FOR STOVE-TOP

1. The night before, place the wheat berries (or quinoa/millet) in a bowl, cover them with water, and refrigerate until ready to cook. (Note: This step is not necessary if using quinoa or millet.)
2. In a medium saucepan, warm the olive oil over medium heat.
3. Add the minced onion or leek to the saucepan and sauté until translucent, about 5 minutes.
4. Add the minced garlic and cook for an additional 1 minute.
5. Add the brown lentils, petite golden lentils, red lentils, presoaked wheat berries (or unsoaked quinoa/millet), water, bay leaf, and black cardamom pods to the saucepan. Increase the heat to high and bring the mixture to a boil.
6. Reduce the heat to low and simmer for 45 to 60 minutes, or until the wheat berries (or quinoa/millet) and lentils are tender.
7. Add the minced greens (spinach or kale) to the saucepan and cook until wilted, approximately 10 minutes.
8. Remove the bay leaf and black cardamom pods from the mixture.
9. Season the soup with salt (preferably smoked salt) and pepper, to taste.

FOR SLOW COOKER

• Follow steps 2 and 3 from the stove-top directions using a sauté pan.
• Transfer the sautéed onion and garlic mixture to a slow cooker.
• Add all the lentils, wheat berries (or quinoa/millet), water, bay leaf, and black cardamom pods to the slow cooker.
• Cook on low heat for 8 to 10 hours.
• Add the minced greens (spinach or kale) 30 minutes before serving to prevent overcooking.
• Remove the bay leaf and black cardamom pods from the slow cooker.
• Season the soup with salt (preferably smoked salt) and pepper, to taste.

NUTRITIONAL INFORMATION:

PER 1 1/2-CUP (355 ML) SERVING:

• 251.8 calories; 5.2 g total fat; 0.7 g saturated fat; 11.5 g protein; 35.7 g carbohydrate; 9.8 g dietary fiber; 0 mg cholesterol.