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.
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
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.
A very earthy, filling stew. The wheat berries had a good chewiness to them, and the savory tomatoes were what made the broth. A little bit bland, even though all of the veggies were yummy... I would add cumin and perhaps a few other spices next time.
Next time I would definitely simmer the wheat berries in a separate pot first, then transfer to the Dutch oven when directed - it is an utter pain to remove them from the Dutch oven in step 3!
Eat Well. Lose Weight. Live Healthy. Delicious and healthy recipes customized for you!