This Wheatberry & Chickpea Soup is the ultimate comforting fall meal, with major harvest vibes!
It’s also a great meatless option that still has complete protein, thanks to the legumes (chickpeas) and grains (wheatberries). And while it’s not vegan or vegetarian when I make it because of the bone broth, you can absolutely use a vegetable broth to suit your dietary needs.
I know that wheatberries aren’t a common ingredient, but now that I make sourdough bread with fresh-milled flour, they’ve become a staple in our house. When I first started milling my own flour, having 25lb bags of wheatberries from Azure Standard lying sparked my culinary curiosity. I’ve cooked plenty of other grains, like rice, but can you cook wheatberries on their own? What can you make with wheatberries besides bread?
Turns out, wheatberries are amazing when cooked and used in a soup (or as a salad topper, but we’ll leave that for another day)! Unlike rice and pasta, they don’t get gummy after sitting in a soup. Instead, they have a delightful little “pop,” even in days-old leftovers. Paired with chickpeas, they’re a real treat!
Can I make substitutions in this Wheatberry & Chickpea Soup?
Yes, this soup is great prime opportunity for substitutions!
- For a vegetarian/vegan soup: Use vegetable broth instead of bone broth.
- For a higher-protein soup: Add some meat. Shredded chicken or shredded pork both work wonderfully in this soup. Canned fish is a another great option as well, though I might add just a bit more lemon juice to cut the fishiness.
- Different legume: Swap chickpeas for another bean if you’re not a fan! Personally, I like that they have a slightly firmer texture. They complement the wheatberries so well! But it will work with other beans too – just be careful not to overcook them.
- Different grain: I like to use hard red wheat berries, but hard white works too. Soft wheat berries or ancient grains will work as well. Other grains will work too, but as with the beans, be careful not to overcook them. I’ve found that wheatberries are more forgiving and can sit in a broth a lot longer than other grains before they get too mushy.
- Spice: Sensitive to spice? Feel free to reduce or omit the red pepper flakes. Love spicy food? Add more!
Where can I buy wheatberries?
I buy our wheatberries (and lots of other food in bulk) from Azure Standard. While not all of their prices are better than the grocery stores around me, some items are much cheaper and the quality has always been better! With the (organic) wheatberries, the price is about the same cost per pound as the store-brand unbleached flour, so it’s quite a deal! Just find a drop location near you and place your order. Do keep in mind that orders only arrive once a month, so you will need to plan ahead a bit.
How should I cook the chickpeas and wheatberries?
Soak the chickpeas and wheatberries overnight. Drain and rinse them, then boil for about an hour, then check to see if they’re soft enough. I find that the texture is best in the finished soup when they’re just *slightly* underdone – they’ll continue to cook a bit more in the soup. This is doubly true if you’re planning to freezer the soup for later!
Does Wheatberry & Chickpea Soup make good leftovers?
I love the leftovers of this soup! They keep beautifully in the fridge for about 4 days and do not get mushy or soggy over time.
The leftovers also freeze well. They’re best if eaten within 3-6 months. A bit of extra salt and a squeeze of lemon juice really brings this soup to life, even after a long stay in the fridge.
Ingredients
- 2 tbsp butter
- 3 carrots, peeled and chopped
- 5 celery ribs, chopped
- 2 onions, diced
- 3 cloves garlic, minced
- 1 head cabbage, chopped
- 2 bell peppers, chopped
- 6 cups chicken bone broth
- 28oz crushed tomatoes
- 1 tbsp cumin
- 1 tbsp chili powder
- 2 tsp dried thyme
- 1 tsp paprika
- 1/4 tsp red pepper flakes
- 1 bay leaf
- 1 lb dried hard wheatberries, prepared
- 1 lb dried chickpeas, prepared
- 2 tbsp lemon juice
- Salt and pepper, to taste
Directions
Step 1: Melt butter in a large stockpot over medium heat. Sauté carrots, celery, and onion 5 minutes until beginning to soften.
Step 2: Add garlic, cabbage, and bell peppers and cook for another 5 minutes, stirring constantly, until cabbage begins to soften.
Step 3: Add broth, tomatoes, cumin, thyme, chili powder, paprika, red pepper flakes, bay leaf, wheatberries, and chickpeas. Bring to a boil, then reduce heat to a simmer. Simmer 45 minutes, or until cabbage has reached your desired tenderness.
Step 4: Add the lemon juice. Taste and add salt and pepper as needed. Serve hot with a slice of crusty sourdough bread!
Equipment
*Disclosure: I only recommend products that I use or would use myself. The links above are affiliate links, which means that I earn a commission (at no cost to you!) if you make a purchase using the link.
Wheatberry & Chickpea Soup
This Wheatberry & Chickpea Soup is comforting and filling, with the combined plant proteins providing a complete protein.
- Total Time: 2 hours 30 minutes
- Yield: 16 servings
Ingredients
- 2 tbsp butter
- 3 carrots, peeled and chopped
- 5 celery ribs, chopped
- 2 onions, diced
- 3 cloves garlic, minced
- 1 head cabbage, chopped
- 2 bell peppers, chopped
- 6 cups chicken bone broth
- 28oz crushed tomatoes
- 1 tbsp cumin
- 2 tsp dried thyme
- 1 tsp chili powder
- 1 tsp paprika
- 1/4 tsp red pepper flakes
- 1 bay leaf
- 1 lb dried hard wheatberries, prepared
- 1 lb dried chickpeas, prepared
- Salt and pepper, to taste
Instructions
- Melt butter in a large stockpot over medium heat. Sauté carrots, celery, and onion 5 minutes until beginning to soften.
- Add garlic, cabbage, and bell peppers and cook for another 5 minutes, stirring constantly, until cabbage begins to soften.
- Add broth, tomatoes, cumin, thyme, chili powder, paprika, red pepper flakes, bay leaf, wheatberries, and chickpeas. Bring to a boil, then reduce heat to a simmer. Simmer 45 minutes, or until cabbage has reached your desired tenderness.
- Taste and add salt and pepper to taste. Serve hot with a squeeze of lemon juice and perhaps a slice of crusty sourdough bread!
Notes
- Prep time includes cooking the wheatberries and chickpeas. However, this can be done days in advance!
Nutrition Facts
Amount Per Serving
Calories: 282 kcal
Fat: 5g
Total Carbohydrates: 48g
Fiber: 7g
Protein: 15g
The nutrition data provided here is for informational only and is only an estimate based on an online nutrition calculator. It cannot be verified or guaranteed, and should not be used in the treatment of medical conditions. It should not be considered a substitute for a professional nutritionist’s advice This data should be interpreted and used at your own risk.
Leave a Reply