Wheat Berry Soup

Warm up with a hearty and wholesome bowl of Wheat Berry Soup, a nourishing blend of chewy wheat berries, tender vegetables, and vibrant flavors. Packed with plant-based goodness, this satisfying soup features earthy wheat berries simmered with a medley of carrots, celery, and crushed tomatoes in a savory vegetable broth. Aromatic garlic, bay leaf, and thyme enhance its depth, while fresh spinach and a splash of lemon juice add a refreshing brightness. Perfect for meal prep and naturally vegan, this one-pot wonder is both comforting and nutritious. Garnished with parsley, Wheat Berry Soup is the perfect choice for cozy lunches or light dinners.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 6

Ingredients

• 1 cup wheat berries
• 2 tablespoons olive oil
• 1 medium (diced) yellow onion
• 2 medium (peeled and chopped) carrot
• 2 chopped celery stalks
• 3 minced garlic cloves
• 6 cups vegetable broth
• 1 14-ounce can crushed tomatoes
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon (to taste) salt
• 0.5 teaspoon (to taste) black pepper
• 2 cups (roughly chopped) baby spinach
• 2 tablespoons (chopped, for garnish) fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the wheat berries under cold running water until the water runs clear. Soak them in water for at least 30 minutes or overnight if possible, then drain and set aside.

Step 2

Heat olive oil in a large soup pot or Dutch oven over medium heat.

Step 3

Add the diced onion, carrots, and celery. Cook, stirring occasionally, for about 5-7 minutes or until the vegetables begin to soften.

Step 4

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

Add the drained wheat berries, vegetable broth, crushed tomatoes, bay leaf, and dried thyme to the pot. Stir well to combine.

Step 6

Season the mixture with salt and black pepper to taste.

Step 7

Bring the soup to a boil over high heat, then reduce the heat to low and let it simmer uncovered for 45-50 minutes, or until the wheat berries are tender but still chewy.

Step 8

Stir in the chopped baby spinach and cook for an additional 2-3 minutes until wilted.

Step 9

Remove the bay leaf and stir in the lemon juice for a touch of brightness.

Step 10

Taste and adjust seasonings if needed.

Step 11

Ladle the soup into bowls, garnish with fresh parsley, and serve warm. Enjoy your comforting Wheat Berry Soup!

Nutrition Facts

Serving size	(2883.3g)

Amount per serving	% Daily Value*
Calories	1919.0

Total Fat 45.0g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 6267.8mg	0%
Total Carbohydrate 327.3g	0%
Dietary Fiber 67.5g	0%
Total Sugars 50.4g
Protein 68.7g	0%

Vitamin D 0IU	0%
Calcium 679.5mg	0%
Iron 22.6mg	0%
Potassium 6287.1mg	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: 20.4%

Protein: 13.8%

Carbs: 65.8%