Wheat Berry-Black Bean Soup

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"I often make a big pot of soup for my husband's colleagues since they are enthusiastic 'guinea pigs' for my culinary adventures." -Beth Easter, Watertown, MA
8 servings (serving size: 1 cup)


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1 tablespoon olive oil
4 cups chopped onion
1 3/4 cups chopped carrot
1 cup chopped celery
3 garlic cloves, minced
1/2 cup uncooked wheat berries (hard winter wheat)
4 1/3 cups water, divided
2 (14-ounce) cans fat-free, less-sodium chicken broth
1/2 cup sun-dried tomatoes, packed without oil, chopped
2 teaspoons ground cumin
2 (15-ounce) cans black beans, rinsed and drained
1 (7-ounce) can chipotle chiles in adobo sauce
1 tablespoon tomato paste


Heat olive oil in a Dutch oven over medium-high heat. Add onion, carrot, celery, and garlic; sauté 15 minutes or until tender. Stir in wheat berries; sauté 2 minutes. Add 4 cups water and broth; bring to a boil. Partially cover, reduce heat, and simmer 1 hour.

Stir in sun-dried tomatoes, 2 teaspoons cumin, and beans. Remove 1 1/2 teaspoons adobo sauce from can of chipotle chiles; reserve remaining chipotle chiles and adobo sauce for another use. Add adobo sauce to onion mixture; simmer 30 minutes or until wheat berries are tender. Combine remaining 1/3 cup water and tomato paste in a bowl, stirring with a whisk. Add tomato paste mixture to onion mixture. Simmer for 15 minutes.

Created date

December 2004

Nutritional Information

Calories 215
Caloriesfromfat 14 %
Fat 3.4 g
Satfat 0.3 g
Monofat 1.3 g
Polyfat 1.1 g
Protein 10.5 g
Carbohydrate 36.4 g
Fiber 9.9 g
Cholesterol 0.0 mg
Iron 3.5 mg
Sodium 704 mg
Calcium 80 mg