Wheat Berry, Black Bean, and Vegetable Stew

Wheat Berry, Black Bean, and Vegetable Stew Recipe
Photo: Karry Hosford
Look for black soy beans in the organic section of major supermarkets. If you can't find them, substitute canned black beans or shelled edamame.

Yield:

4 servings (serving size: 1 1/2 cups)

Recipe from

Cooking Light

Nutritional Information

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

Ingredients

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

Preparation

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.

Note:

December 2002
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