Eating soup is really, really good for you. It fills you up, it’s a great way to get more grains and veggies in the diet, and if you eat a bowlful as a first course, you probably won’t eat as much of your main dish. This recipe is full of fiber and nutrition, but stylish enough to serve at a dinner party. It’s made with farro, the groovy Italian milled wheat that you can find in well-stocked grocery stores or Italian markets. Or use rice instead.
3 tablespoons olive oil
1 small onion, chopped (or use half a big onion)
2 carrots, diced
1 tablespoon Madras curry powder
1/2 cup farro
1 cup green or brown lentils
6 cups low-sodium chicken or vegetable broth
salt and ground pepper
juice of 1/2 lime
1/2 cup plain yogurt
In a large saucepan or soup pot, warm the oil over medium-high heat and add the onion and carrots. Cook, stirring, until vegetables soften, about 3 minutes. Stir in curry powder, and cook a few seconds until you can smell the spices. Put farro in a small sieve, rinse under cold water then put it in the pan and stir to coat with the spices. Rinse the lentils the same way and add them to pan. Pour in broth and bring to a boil, then reduce heat, cover, and simmer until farro and lentils are just chewy, about 35 minutes.
Turn off heat under pan and let soup sit for 10 to 15 minutes or up to an hour if made ahead. Season with salt and pepper and reheat if necessary. Ladle soup into bowls. Stir lime juice into yogurt, season with salt, then dollop a little of the yogurt mixture in each bowlful. If desired, sprinkle yogurt with a pinch of curry powder for garnish.