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Food

Chicken, Kamut, and Spinach Soup

Serves 6.

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Chicken, Kamut, and Spinach Soup
The giant of the grain world, Kamut is great for bulking up soups. This delightful veggie-packed number makes a tasty transition from heavier winter dishes to lighter spring fare. It’s also proof of how a well-made soup can be rich in substance without being rich in calories. Spelt or wheat berries can also work well here as a substitute. [callout]

Flour power

If you are looking to breathe new life into your pancakes, muffins, pizza crusts, and DIY breads, try incorporating ancient grain flours such as spelt and Kamut. They are made by simply grinding up the grains into a fine powder, which provides significant nutritional advantages over refined all-purpose wheat flour. These flours are becoming increasingly available in stores, but you can also make your own by blending whole kernels in a food processor or high-powered blender until powdery. Start by replacing half the flour in a recipe with an ancient version, and experiment from there. [/callout]

Ingredients

  • 2/3 cup (150 mL) Kamut
  • 2 tsp (10 mL) grapeseed, extra-virgin olive, or camelina oil
  • 3/4 lb (350 g) ground organic chicken
  • 1 yellow onion, diced
  • 2 carrots, chopped
  • 2 celery stalks, thinly sliced
  • 1 yellow bell pepper, chopped
  • 1/4 tsp (2 mL) salt
  • 2 garlic cloves, minced
  • 1 Tbsp (15 mL) tomato paste
  • 1 Tbsp (15 mL) herbes de Provence or Italian seasoning
  • 1/4 tsp (1 mL) black pepper
  • 1/4 tsp (1 mL) red chili flakes
  • 5 cups (1.25 L) low-sodium chicken or vegetable broth
  • 1 - 14 oz (398 mL) can low-sodium diced tomatoes
  • 6 cups (1.5 L) spinach, tough ends trimmed
  • 2 Tbsp (30 mL) red wine vinegar

Nutrition

Per serving:

  • calories 201
  • protein 17g
  • fat 9g
    • saturated fat 2g
    • trans fat 0g
  • carbohydrates 17g
    • sugars 6g
    • fibre 3g
  • sodium 290mg

Directions

01
Place Kamut and 2 cups (500 mL) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer covered over low heat until tender, about 50 minutes.
02
Heat oil in large saucepan over medium heat. Add chicken and heat until browned. Remove chicken from pan and set aside. Add onion, carrot, celery, yellow bell pepper, and salt to pan; heat until vegetables have softened, about 6 minutes. Add garlic; heat for 1 minute. Add tomato paste, herbes de Provence or Italian seasoning, black pepper, and chili flakes; heat for 30 seconds.
03
Add broth and tomatoes to pan, bring to a simmer, and heat covered for 15 minutes. Stir in cooked Kamut, chicken, spinach, and red wine vinegar; heat for 5 minutes.

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