This satisfying and body-warming Wheat Berry and Chickpea Soup feature antioxidant-rich chickpea, making it a great immune booster for the cold winter months.
Easy to make, this soup is prepared with simple ingredients found on hand in most kitchens and spice cabinets. And best yet, the delicious combination of superfoods like chickpeas, lemon, tomato, and turmeric make it a healthy head-to-head contender with chicken soup. It will quickly become a favorite in your home, and it won’t be long before your family asks, “Chicken who?”
As the world’s third-largest grown legume crop, chickpeas are affordable and easy to grow. They even grow in difficult and arid climates. Due to its extraordinarily high level of protein, and ease in farming, the chickpea has earned a starring role in international aid projects to end hunger in the Sub-Sahara.
Tracing its roots back to the ancient Middle East, the chickpea (also known as the garbanzo bean or ceci bean) can also be found throughout the Mediterranean, North Africa, and Europe. It has given rise to rich and sustaining foods like hummus, falafel, Italian soups and pasta, Ethiopian stews, and Indian curries like Chana Masala.
Chickpea's Nutritional Benefits
What gives our Wheat Berry and Chickpea Soup such a potent punch against cold and flu symptoms is its super immune-boosting properties. The chickpea’s high levels of folate, a whopping 71% of the recommended daily allowance in just one cup! They regulate mood, appetite, and sleep by maintaining important levels of amino acids in the body. High levels of the antioxidant mineral manganese also help keep metabolism regulated so that you’ll feel full and less hungry.
For some extra sweetness and increased Vitamin C, add a handful of cubed butternut squash or sweet potato to the soup with the other ingredients.
Other Healthy Soup Recipes You May Like
- Moroccan Harira Soup
- Quinoa and Kale Soup
- The Best Vegetable Soup
- Immune Booster Vegan Ramen Bowl
- Coconut Carrot Ginger Soup
- Zucchini Sweet Potato Soup
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This satisfying and body-warming Wheat Berry and Chickpea Soup feature the antioxidant-rich chickpea, making it your best defense against flu and cold season.
- 1 cup dried chickpeas (soaked overnight with 4 cups of water and 2 tsp baking soda)
- ½ cup wheat berries (soaked overnight together with the chickpeas)
- 7 cups water
- 4 celery stalks, chopped
- 1-15 oz can diced tomatoes
- 2 bay leaves
- ½ to 1 tsp salt or to taste
- ⅛ tsp pepper
- 1 tsp sweet paprika
- 1 tsp cumin
- 1 tsp turmeric
- ½ tsp dry thyme
- pinch of cayenne pepper or to taste
- 2 tbsp freshly squeezed lemon juice
- ¾ cup fresh chopped cilantro
- Drain and rinse soaked chickpeas and wheat berries
- In a medium soup pot bring chickpeas, wheat berries and 4 cups of water to a soft boil for 20 minutes
- Add another 3 cups of water and the rest of the ingredients except for the lemon and cilantro. Bring to a boil, reduce heat and simmer for 40 minutes
- Before serving add lemon and fresh cilantro.
NOTE: Overnight soaking in NOT included in the prep time
- Category: Vegetarian soup
- Method: stove top
- Cuisine: Mediterranean Vegan
- Serving Size: 1 cup
- Calories: 150
- Sugar: 6.5
- Fat: 1.9
- Saturated Fat: 0.2
- Unsaturated Fat: 1.1
- Trans Fat: 0
- Carbohydrates: 27
- Fiber: 5
- Protein: 7.4
- Cholesterol: 0