Lentil soup with wheat berries and kale for a hearty meal

Ingredients for Lentil soup with wheat berries and kale

• 2 medium carrots, coarsely chopped

• 1 large onion, coarsely chopped

• 5 garlic cloves, peeled

• 120 ml extra-virgin olive oil

• 12 g kosher salt, divided, plus more

• 2 g freshly ground black pepper

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

• 5 g coriander seeds, coarsely crushed

• 5 g ground turmeric

• 2 dried bay leaves

• 150 g French green lentils, rinsed

• 2 bunches curly green kale, stems and ribs removed, leaves torn into 5 cm pieces

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

How to make Lentil soup with wheat berries and kale

1. Pulse the carrots, onion, and garlic in a food processor until finely chopped.

2. Heat oil in a large lidded pan over medium heat, then add the chopped vegetables. Season with 1 tsp salt and ½ tsp pepper, stirring to coat.

3. Cook the vegetables, stirring occasionally, until they begin to look juicy, about 3 minutes.

4. Partially cover the pan with a lid, reduce the heat to medium-low, and cook, stirring occasionally, until the vegetables are completely tender but have not taken on any colour, 10–12 minutes.

5. Add the wheat berries, coriander, turmeric, and bay leaves, and stir to combine.

6. Cook for about 2 minutes, until the bottom of the pan just begins to brown.

7. Add 2.5 litres of water and bring to a boil over medium-high heat.

8. Season with 1½ tsp salt, then reduce the heat to medium-low and bring to a simmer.

9. Cook uncovered, stirring occasionally, until the grains show signs of softening but are nowhere near done, about 15 minutes.

10. Add the lentils and kale, stirring well to combine. Ensure the kale is submerged; add another 250 ml of water if needed.

11. Partially cover the pot and cook, stirring occasionally, until the lentils and grains are tender and the kale is very silky, 40–45 minutes more.

12. Remove the bay leaves. Taste the soup and adjust seasoning with more salt and pepper if needed.

13. Divide the soup among bowls. Serve with grated Parmesan for sprinkling on top and bread for dunking.

Disclaimer
While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.