Cumin Scented Wheat Berry Lentil Soup
Warm up your kitchen with the hearty and aromatic Cumin-Scented Wheat Berry Lentil Soup, a wholesome delight that effortlessly combines rustic flavors and nourishing ingredients. Packed with protein-rich lentils, chewy wheat berries, and a medley of fresh vegetables, this one-pot wonder is gently spiced with earthy cumin, coriander, and thyme, delivering a comforting depth of flavor. Simmered slowly in a rich vegetable broth with sweet diced tomatoes, this soup achieves the perfect balance of heartiness and vibrancy. Perfect for meal prep or weeknight dinners, it’s a filling, fiber-packed dish that serves six generously and can be topped with fresh parsley and a squeeze of lemon for a zesty finish. Ready in just over an hour and a half, this vegan, gluten-free recipe is a must-try for soup lovers and healthy food enthusiasts alike!
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Recipe Information
Ingredients
- 1 cup Wheat berries
- 1 cup Green or brown lentils
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 2 medium Carrots, diced
- 2 stalks Celery stalks, diced
- 3 cloves Garlic cloves, minced
- 2 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Dried thyme
- 1 leaf Bay leaf
- 8 cups Vegetable broth
- 1 14-ounce can Canned diced tomatoes
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 0.25 cup Fresh parsley, chopped (optional)
- 4 wedges Lemon wedges for serving (optional)
Instructions
Rinse the wheat berries under cold water and set aside.
Rinse the lentils, picking out any debris or stones, and set aside.
In a large soup pot, heat the olive oil over medium heat.
Add the diced onion, carrots, and celery to the pot. Sauté for 5-7 minutes, or until the vegetables are softened.
Stir in the minced garlic, ground cumin, ground coriander, and dried thyme, and cook for 1-2 minutes, until fragrant.
Add the wheat berries, lentils, bay leaf, vegetable broth, and canned diced tomatoes (with their juice) to the pot. Stir to combine.
Bring the soup to a boil over high heat, then reduce the heat to low and simmer, partially covered, for 60-75 minutes, or until the wheat berries are tender but still chewy and the lentils are fully cooked.
Season the soup with salt and black pepper. Taste and adjust seasoning as needed.
Remove the bay leaf and discard before serving.
Ladle the soup into bowls, garnish with fresh parsley if desired, and serve with a wedge of lemon on the side for a bright, tangy finish.
Nutrition Facts
Calories |
375 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.5 g | 13% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1187 mg | 52% | |
| Total Carbohydrate | 60.2 g | 22% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 9.4 g | ||
| Protein | 14.1 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 116 mg | 9% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1137 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
