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Wheat Berry-Black Bean Soup

Yield 8 servings (serving size: 1 cup)
"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

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.