ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Kamut, Lentil, and Chickpea Soup

Photo: Karry Hosford
Yield 5 servings (serving size: about 1 2/3 cups)
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 chicken soup recipe.

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)

Nutrition Information

  • calories 298
  • caloriesfromfat 21 %
  • fat 7 g
  • satfat 1 g
  • monofat 4.3 g
  • polyfat 1.2 g
  • protein 15.2 g
  • carbohydrate 44.4 g
  • fiber 9.2 g
  • cholesterol 0.0 mg
  • iron 3.8 mg
  • sodium 824 mg
  • calcium 76 mg

How to Make It

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

  2. 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.

  3. 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.