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Wheat Berry-Black Bean Soup

Wheat Berry-Black Bean Soup

"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

Cooking Light JANUARY 2005

  • Yield: 8 servings (serving size: 1 cup)

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 215
  • Calories from fat: 14%
  • Fat: 3.4g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 1.1g
  • Protein: 10.5g
  • Carbohydrate: 36.4g
  • Fiber: 9.9g
  • Cholesterol: 0.0mg
  • Iron: 3.5mg
  • Sodium: 704mg
  • Calcium: 80mg
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Wheat Berry-Black Bean Soup recipe

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