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Wheat Berry, Black Bean, and Vegetable Stew

Photo: Karry Hosford
Yield 4 servings (serving size: 1 1/2 cups)
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.

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

Nutrition 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

How to Make It

  1. Combine wheat berries and 2 cups hot water in a bowl; let stand 1 hour.

  2. Drain mixture through a sieve over a bowl, reserving 1 1/2 cups of the soaking liquid.

  3. Combine wheat berries, 4 cups water, and salt in a Dutch oven; bring to a boil. Reduce heat; simmer 30 minutes. Remove from pan.

  4. Add oil to pan; heat over medium-high heat. Add onion; sauté 5 minutes. Add mushrooms, celery, carrot, and rosemary; sauté 5 minutes.

  5. 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.

  6. 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.