Tuscan Wheat-Berry Soup with White Beans

Serves 6 (serving size: 1 3/4 cup)


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1 1/2 cups uncooked wheat berries or spelt
4 cups water
3 celery stalks, coarsely chopped
3 garlic cloves, minced
1 large onion, quartered
1 carrot, peeled, coarsely chopped
2 tablespoons olive oil
2 teaspoons chopped fresh rosemary
1 (14 1/2-ounce) can plum tomatoes, drained and chopped
1 cup dry white wine
2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained, divided
3 (15.75-ounce) cans fat-free, less-sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon black pepper


Soak wheat berries in water for 3 hours; drain.

Place celery, garlic, onion, and carrot in a food processor; process until vegetables are finely chopped.

Heat oil in a large Dutch oven over medium-high heat. Add onion mixture; sauté 15 minutes or until onion is tender. Stir in rosemary and tomatoes. Reduce heat; simmer 10 minutes.

Place wine and 1 can beans in a blender or food processor; process until smooth. Add bean mixture to vegetable mixture. Stir in chicken broth; bring to a boil. Stir in wheat berries; cover, reduce heat, and simmer 1 hour or until wheat berries are tender-crunchy. Stir in salt, pepper, and remaining can of beans. Remove from heat; cover and let stand 5 minutes.

Created date

October 2003

Nutritional Information

Calories 251
Caloriesfromfat 24 %
Fat 7.2 g
Satfat 1.4 g
Monofat 3.3 g
Polyfat 0.6 g
Protein 9.4 g
Carbohydrate 37.4 g
Fiber 3.2 g
Cholesterol 4 mg
Iron 2.5 mg
Sodium 501 mg
Calcium 66 mg