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.
Stock pot, cutting board, chef’s knife, measuring cups/spoons.
3/4 c Kamutberries
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
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
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:
Fat: 9 gm
Protein: 16 gm
Carbohydrate: 45 gm
Fiber: 12 gm