LENTIL, KAMUT AND MUSHROOM SOUP


Recipe courtesy of Donna Hargrove, D.O., Nutrition Editor

A very hearty and nutritious soup that freezes well.  Freeze some in one ladle containers for quick lunches. Add a salad and some dark crusty bread for a great dinner.

Equipment Needed:

Stock pot, cutting board, chef’s knife, measuring cups/spoons.

Ingredients:

3/4 c Kamutberries

Kamut

2 c boiling water

4 tbsp olive oil

2 c sweet onion, chopped

1 c carrot, chopped

3/4 c flat leaf parsley, chopped

1/2 c celery, thinly sliced

The initial saute of vegetables

2 c mushrooms, sliced

2 fresh chilies, chopped (of your choice, depending on heat level) or 1/2 tsp crushed red pepper (optional)

1 tbsp fresh tarragon, chopped

2 tsp fresh thyme, chopped

3 large cloves garlic, minced

58 oz unsalted chicken stock, freshly made or 4 (14 1/2 oz cans) unsalted chicken stock

2 bay leaves

3/4 c dry lentils

1/4 c dry whole wheat orzo

1 tsp ground black pepper

1/2 tsp salt

16 oz cooked garbanzo beans, cooked from dry or 1 can, drained

Extra virgin olive oil for garnish

Method:

Pour boiling water over Kamut in a small, heat-proof bowl. Let stand 30 minutes; drain. Heat oil in stockpot over medium heat. Add onion, parsley, celery, carrots, mushrooms, tarragon, chilies and thyme; cook 10 minutes, stirring occasionally. Add garlic; cook 2 minutes, stirring often.

Add Kamut, broth, and bay leaves to mixture; bring to a boil. Cover, reduce heat and simmer 30 minutes. Add lentils and black pepper and salt; cook 20 minutes or until lentil are tender. Discard bay leaves. Add garbanzo beans; simmer 2 minutes. Taste and adjust for salt and pepper. Remove from heat and allow to rest 15 minutes prior to serving.

Top each bowl of soup with a drizzle of extra virgin olive oil just before serving.

Serving size = 8 oz.

Recipe serves  6

Nutrition Information per serving:

Calories: 350

Fat: 9 gm

Protein: 16 gm

Carbohydrate: 45 gm

Fiber: 12 gm

Tags:

Categories: 0 to 500 calories, 301 to 500 calories, Beans, Rice, Pilafs, Culinary, Entrees/Dinner, Grains & Nuts, Lunch, Recipes, Soups, Veggies

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2 Comments on “LENTIL, KAMUT AND MUSHROOM SOUP”

  1. March 8, 2012 at 10:51 AM #

    This recipe is a keeper! I cannot wait to try. Buzzed on Foodbuzz :)

    • Nutrition Health Net
      March 11, 2012 at 6:48 PM #

      This was a great recipe for lunches also. I froze small quantities and heated them for lunch and was not hungry all afternoon.

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