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Photo: Karry Hosford Photo by: Photo: Karry Hosford

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 chicken soup recipe.

Cooking Light NOVEMBER 2002

  • 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

Amount per serving
  • Calories: 298
  • Calories from fat: 21%
  • Fat: 7g
  • Saturated fat: 1g
  • Monounsaturated fat: 4.3g
  • Polyunsaturated fat: 1.2g
  • Protein: 15.2g
  • Carbohydrate: 44.4g
  • Fiber: 9.2g
  • Cholesterol: 0.0mg
  • Iron: 3.8mg
  • Sodium: 824mg
  • Calcium: 76mg
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Kamut, Lentil, and Chickpea Soup recipe

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