This satisfying and body-warming Wheat Berry and Chickpea Soup features the humble and antioxidant-rich chickpea, making it your best defense against flu and cold season.
Easy to make, the soup is prepared with simple ingredients found on hand in most kitchens and spice cabinets. 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?”
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.
As the world’s third-largest grown legume crop, chickpeas are an affordable and easy to grow crop, even in difficult and arid climates. As a result of its ease in farming and extraordinarily high-level of protein, the chickpea has earned a starring role in international aid projects to end hunger in the Sub-Sahara.
A Potent Punch Against The Flu and Colds
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!) 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.
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FThis satisfying and body-warming Wheat Berry and Chickpea Soup features the humble and 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)
- 1/2 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
- 1/2 to 1 tsp salt or to taste
- 1/8 tsp pepper
- 1 tsp sweet paprika
- 1 tsp cumin
- 1 tsp turmeric
- 1/2 tsp dry thyme
- pinch of cayenne pepper or to taste
- 2 tbsp freshly squeezed lemon juice
- 3/4 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
- 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
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