Cumin Scented Wheat Berry Lentil Soup

Warm up your kitchen with the hearty and aromatic Cumin-Scented Wheat Berry Lentil Soup, a wholesome delight that effortlessly combines rustic flavors and nourishing ingredients. Packed with protein-rich lentils, chewy wheat berries, and a medley of fresh vegetables, this one-pot wonder is gently spiced with earthy cumin, coriander, and thyme, delivering a comforting depth of flavor. Simmered slowly in a rich vegetable broth with sweet diced tomatoes, this soup achieves the perfect balance of heartiness and vibrancy. Perfect for meal prep or weeknight dinners, it’s a filling, fiber-packed dish that serves six generously and can be topped with fresh parsley and a squeeze of lemon for a zesty finish. Ready in just over an hour and a half, this vegan, gluten-free recipe is a must-try for soup lovers and healthy food enthusiasts alike!

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 1 cup Wheat berries
• 1 cup Green or brown lentils
• 2 tablespoons Olive oil
• 1 medium Yellow onion, diced
• 2 medium Carrots, diced
• 2 stalks Celery stalks, diced
• 3 cloves Garlic cloves, minced
• 2 teaspoons Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Dried thyme
• 1 leaf Bay leaf
• 8 cups Vegetable broth
• 1 14-ounce can Canned diced tomatoes
• 1 teaspoon Salt
• 0.5 teaspoon Freshly ground black pepper
• 0.25 cup Fresh parsley, chopped (optional)
• 4 wedges Lemon wedges for serving (optional)

Directions

Step 1

Rinse the wheat berries under cold water and set aside.

Step 2

Rinse the lentils, picking out any debris or stones, and set aside.

Step 3

In a large soup pot, heat the olive oil over medium heat.

Step 4

Add the diced onion, carrots, and celery to the pot. Sauté for 5-7 minutes, or until the vegetables are softened.

Step 5

Stir in the minced garlic, ground cumin, ground coriander, and dried thyme, and cook for 1-2 minutes, until fragrant.

Step 6

Add the wheat berries, lentils, bay leaf, vegetable broth, and canned diced tomatoes (with their juice) to the pot. Stir to combine.

Step 7

Bring the soup to a boil over high heat, then reduce the heat to low and simmer, partially covered, for 60-75 minutes, or until the wheat berries are tender but still chewy and the lentils are fully cooked.

Step 8

Season the soup with salt and black pepper. Taste and adjust seasoning as needed.

Step 9

Remove the bay leaf and discard before serving.

Step 10

Ladle the soup into bowls, garnish with fresh parsley if desired, and serve with a wedge of lemon on the side for a bright, tangy finish.

Nutrition Facts

Serving size	(3573.4g)

Amount per serving	% Daily Value*
Calories	2509.7

Total Fat 63.5g	0%
Saturated Fat 11.1g	0%
Polyunsaturated Fat 11.8g
Cholesterol 7.9mg	0%
Sodium 7575.1mg	0%
Total Carbohydrate 422.4g	0%
Dietary Fiber 97.8g	0%
Total Sugars 67.4g
Protein 96.7g	0%

Vitamin D 0IU	0%
Calcium 825.0mg	0%
Iron 36.8mg	0%
Potassium 8071.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.6%

Protein: 14.6%

Carbs: 63.8%