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Soup is generally filling, light and low in fat and calories. Certainly this soup is. It can be refrigerated for 2 days. Reheat gently and add a little water if necessary.

Ingredients

3 medium leeks, white parts only, halved lengthwise and chopped
2 medium carrots, cut into 1/2-inch pieces
2 tablespoons extra-virgin olive oil
2 bay leaves
1/2 teaspoon thyme
Fine sea salt
One 14-ounce can peeled whole tomatoes, crushed, juices reserved
6 cups cold water
1 head of garlic, separated into peeled cloves
1/3 cup spelt
1/3 cup dark green lentils
1/3 cup barley
Freshly ground pepper

Preparation

In a 4-quart enameled cast-iron casserole, combine the leeks, carrots, olive oil, bay leaves, thyme and 1 teaspoon of salt. Cover and cook over low heat for 5 minutes, stirring a few times. Add the tomatoes with their juices, the water and garlic and bring to a boil over moderate heat. Add the rice, lentils and wheat berries, cover and simmer over low heat until the grains are tender, 45 minutes to 1 hour. Thin with water if needed. Discard the bay leaves, season with salt and pepper and serve.