Wheat Berry Soup
Warm up with a hearty and wholesome bowl of Wheat Berry Soup, a nourishing blend of chewy wheat berries, tender vegetables, and vibrant flavors. Packed with plant-based goodness, this satisfying soup features earthy wheat berries simmered with a medley of carrots, celery, and crushed tomatoes in a savory vegetable broth. Aromatic garlic, bay leaf, and thyme enhance its depth, while fresh spinach and a splash of lemon juice add a refreshing brightness. Perfect for meal prep and naturally vegan, this one-pot wonder is both comforting and nutritious. Garnished with parsley, Wheat Berry Soup is the perfect choice for cozy lunches or light dinners.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup wheat berries
- 2 tablespoons olive oil
- 1 medium (diced) yellow onion
- 2 medium (peeled and chopped) carrot
- 2 chopped celery stalks
- 3 minced garlic cloves
- 6 cups vegetable broth
- 1 14-ounce can crushed tomatoes
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon (to taste) salt
- 0.5 teaspoon (to taste) black pepper
- 2 cups (roughly chopped) baby spinach
- 2 tablespoons (chopped, for garnish) fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the wheat berries under cold running water until the water runs clear. Soak them in water for at least 30 minutes or overnight if possible, then drain and set aside.
Heat olive oil in a large soup pot or Dutch oven over medium heat.
Add the diced onion, carrots, and celery. Cook, stirring occasionally, for about 5-7 minutes or until the vegetables begin to soften.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the drained wheat berries, vegetable broth, crushed tomatoes, bay leaf, and dried thyme to the pot. Stir well to combine.
Season the mixture with salt and black pepper to taste.
Bring the soup to a boil over high heat, then reduce the heat to low and let it simmer uncovered for 45-50 minutes, or until the wheat berries are tender but still chewy.
Stir in the chopped baby spinach and cook for an additional 2-3 minutes until wilted.
Remove the bay leaf and stir in the lemon juice for a touch of brightness.
Taste and adjust seasonings if needed.
Ladle the soup into bowls, garnish with fresh parsley, and serve warm. Enjoy your comforting Wheat Berry Soup!
Nutrition Facts
Calories |
1919 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.0 g | 58% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6268 mg | 273% | |
| Total Carbohydrate | 327.3 g | 119% | |
| Dietary Fiber | 67.5 g | 241% | |
| Total Sugars | 50.4 g | ||
| Protein | 68.7 g | 137% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 680 mg | 52% | |
| Iron | 22.6 mg | 126% | |
| Potassium | 6287 mg | 134% | |
*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.
