Introduction : Soup
Lentil soup is a soup with lentils as its main ingredient; it may be vegetarian or include meat, and may use brown, red, yellow, green or black lentils, with or without the husk. Dehulled yellow and red lentils disintegrate in cooking, making a thick soup. It is a staple food throughout Europe, Latin America and the Middle East.
Health Benefits of lentils
When stacked up against other beans, lentils are No. 2 in protein (soybeans take top honors). When combined with a whole grain, like brown rice, they can give you the same quality of protein as meat. But when you eat lentils instead of red or processed meat, you make a healthier choice for your heart.
Protein is a building block of bones, muscles, and skin. It can also curb your appetite because it keeps you feeling full longer than other nutrients do.
Health benefits of Chickpea
- May keep you feeling full
- Rich in plant protein
- May help you manage your weight
- May support blood sugar regulation
- May benefit digestion
- May protect against certain chronic diseases
- May promote brain health
- May help prevent iron deficiency
- Inexpensive and easy to add to your diet
Health benefits of Kamut
- Supports Bone Health
- Aids Digestive System
- Detoxes the Body
- High Source of Protein
- Fights the Common Cold
- Supports Brain Health
- Balances Hormones
- Lowers Cholesterol
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.
¾ cup kamut berries, rinsed
2 cups boiling water
2 tablespoons olive oil
2 cups finely chopped onion
1 cup finely chopped carrot
¾ cup chopped fresh parsley
½ 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
⅓ cup dried lentils
¼ teaspoon black pepper
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
2 teaspoons chopped celery leaves (optional)
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.
Per Serving: 298 calories; calories from fat 21%; fat 7g; saturated fat 1g; mono fat 4.3g; poly fat 1.2g; protein 15.2g; carbohydrates 44.4g; fiber 9.2g; iron 3.8mg; sodium 824 mg; calcium 76mg.