Lentil Soup with Wheat Berries and Kale

Ingredients for Lentil Soup with Wheat Berries and Kale

• 2 medium carrots, coarsely chopped

• 1 cebola grande, grosseiramente picada

• 5 dentes de alho, descascados

• 120ml de azeite de oliva extra-virgem

• 2 1/2 colheres de chá de sal kosher, dividido, mais um pouco

• 1/2 colher de chá de pimenta-do-reino moída na hora

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

• 1 teaspoon coriander seeds, coarsely crushed

• 1 colher de chá de açafrão em pó

• 2 folhas de louro secas

• 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.

Aviso Legal

Embora todos os esforços tenham sido feitos para garantir que as informações sejam precisas e atualizadas, as necessidades individuais podem variar e os requisitos dietéticos podem diferir com base nas condições de saúde pessoais. Sempre verifique os rótulos dos alimentos e as informações sobre alérgenos antes de preparar ou consumir qualquer receita. Se você tiver preocupações específicas de saúde, alergias, intolerâncias ou estiver seguindo uma dieta prescrita por um médico, procure orientação do seu médico, farmacêutico ou de um nutricionista registrado antes de fazer mudanças significativas na sua dieta ou estilo de vida.