Kamut, Lentil, and Chickpea Soup Recipe

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Ingredients

Count

Nutrition

268

Calories

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Ingredients:

Serving

3/4 cup kamut berries, rinsed
2 cups boiling water
2 tbsp olive oil
2 cups finely chopped onion
1 cup finely chopped carrot
3/4 cup chopped fresh parsley
1/2 cup thinly sliced celery
1 tbsp chopped fresh tarragon
2 tsp chopped fresh thyme
2 garlic cloves, minced
4 (14 1/2-oz) cans fat-free , less-sodium chicken broth
2 bay leaves
1/3 cup dried lentils
1/4 tsp black pepper
1 (15-oz) can chickpeas ( garbanzo beans), rinsed and drained
2 tsp chopped celery leaves (optional)

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	267.83 Kcal (1121 kJ)
Calories from fat	56.39 Kcal
		% Daily Value*
Total Fat	6.27g	10%
Sodium	86.05mg	4%
Potassium	490.85mg	10%
Total Carbs	21.31g	7%
Sugars	7.9g	32%
Dietary Fiber	9.63g	39%
Protein	12.48g	25%
Vitamin C	20.1mg	34%
Vitamin A	0.3mg	9%
Iron	3.7mg	21%
Calcium	96.3mg	10%

Amount Per 100 g
Calories	95.39 Kcal (399 kJ)
Calories from fat	20.08 Kcal
		% Daily Value*
Total Fat	2.23g	10%
Sodium	30.65mg	4%
Potassium	174.82mg	10%
Total Carbs	7.59g	7%
Sugars	2.81g	32%
Dietary Fiber	3.43g	39%
Protein	4.44g	25%
Vitamin C	7.2mg	34%
Vitamin A	0.1mg	9%
Iron	1.3mg	21%
Calcium	34.3mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

5.1

Points
4

PointsPlus

Good Points

low fat,
saturated fat free,
very low sodium,
cholesterol free,
good source of fiber

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