- 1 cup uncooked wheat berries (hard winter wheat)
- 2 cups hot water
- 4 cups water
- 1 teaspoon fine sea salt
- 1 tablespoon olive oil
- 1 cup chopped onion
- 4 cups sliced cremini mushrooms
- 1/2 cup sliced celery
- 1/2 cup sliced carrot
- 1 tablespoon chopped fresh rosemary
- 2 cups chopped Savoy cabbage
- 1/2 teaspoon freshly ground black pepper
- 1 (14.5-ounce) can no-salt-added whole tomatoes, undrained and chopped
- 1 (15-ounce) can no-salt-added black soy beans, drained
- 2 tablespoons chopped fresh parsley
- calories 333
- caloriesfromfat 16 %
- fat 5.9 g
- satfat 0.7 g
- monofat 2.6 g
- polyfat 0.8 g
- protein 17.9 g
- carbohydrate 56.9 g
- fiber 14.5 g
- cholesterol 0.0 mg
- iron 5.6 mg
- sodium 620 mg
- calcium 133 mg
How to Make It
Combine wheat berries and 2 cups hot water in a bowl; let stand 1 hour.
Drain mixture through a sieve over a bowl, reserving 1 1/2 cups of the soaking liquid.
Combine wheat berries, 4 cups water, and salt in a Dutch oven; bring to a boil. Reduce heat; simmer 30 minutes. Remove from pan.
Add oil to pan; heat over medium-high heat. Add onion; sauté 5 minutes. Add mushrooms, celery, carrot, and rosemary; sauté 5 minutes.
Add the reserved soaking liquid and wheat berry mixture to pan; bring to a boil. Stir in cabbage and pepper. Cover, reduce heat, and simmer 20 minutes, stirring occasionally.
Add tomatoes; simmer mixture for 10 minutes or until the wheat berries are tender, stirring occasionally. Add soy beans; bring to a boil. Cook mixture for 10 minutes or until thick. Stir in chopped parsley.