Lentil Soup with Wheat Berries and Kale

Ingredients for Lentil Soup with Wheat Berries and Kale

• 2 medium carrots, coarsely chopped

• 1 large onion, coarsely chopped

• 5 garlic cloves, peeled

• 120ml extra-virgin olive oil

• 2 1/2 teaspoons kosher salt, divided, plus more

• 1/2 ملعقة صغيرة من الفلفل الأسود المطحون طازجًا

• 180ml wheat berries, spelt, unhulled barley, or short grain brown rice (do not use pearled grains)

• 1 teaspoon coriander seeds, coarsely crushed

• 1 ملعقة صغيرة من الكركم المطحون

• 2 dried bay leaves

• 3/4 cup French green lentils, rinsed

• 2 bunches curly green kale, stems and ribs removed, leaves torn into 2" pieces

• Finely grated Parmesan and toasted crusty bread (for serving)

Pulse carrots, onion, and garlic in a food processor until finely chopped. Heat oil in a 6-quart stockpot or Dutch oven over medium, then add vegetables; season with 1 teaspoon salt and 1/2 teaspoons pepper, stirring to coat. Cook, stirring occasionally, until vegetables begin to look juicy, about 3 minutes. Partially cover with a lid, reduce heat to medium-low, and cook, stirring occasionally, until vegetables are completely tender but have not taken on any colour, 10–12 minutes.

Add wheat berries, coriander, turmeric, and bay leaves and stir to combine. Cook until bottom of pot is just starting to brown, about 2 minutes. Add 2400ml water and bring to a boil over medium-high heat. Season with 1 1/2 teaspoons salt, then reduce heat to medium-low and bring to a simmer. Cook, uncovered and stirring occasionally, until grains show signs of softening but are nowhere near done, about 15 minutes. Add lentils and kale and stir well to combine. Kale should be submerged; add another cup of water if needed. Partially cover pot and cook, stirring occasionally, until lentils and grains are tender and kale is very silky, 40–45 minutes more. Pluck out bay leaves. Taste and season with more salt and pepper if needed.

Divide soup among bowls. Serve with Parmesan for sprinkling over and bread for dunking.

إخلاء المسؤولية

على الرغم من بذل كل جهد لضمان دقة المعلومات وتحديثها، قد تختلف الاحتياجات الفردية وقد تختلف المتطلبات الغذائية بناءً على الظروف الصحية الشخصية. تحقق دائمًا من ملصقات الطعام ومعلومات المواد المسببة للحساسية قبل تحضير أو تناول أي وصفة. إذا كانت لديك مخاوف صحية معينة، أو حساسية، أو عدم تحمل، أو تتبع نظامًا غذائيًا موصوفًا طبيًا، فاستشر طبيبك العام أو الصيدلي أو أخصائي التغذية المسجل قبل إجراء تغييرات كبيرة على نظامك الغذائي أو نمط حياتك.