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!
Wheat Berry, Black Bean, and Vegetable Stew
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)
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Amount per serving
- Calories: 333
- Calories from fat: 16%
- Fat: 5.9g
- Saturated fat: 0.7g
- Monounsaturated fat: 2.6g
- Polyunsaturated fat: 0.8g
- Protein: 17.9g
- Carbohydrate: 56.9g
- Fiber: 14.5g
- Cholesterol: 0.0mg
- Iron: 5.6mg
- Sodium: 620mg
- Calcium: 133mg
- 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
- 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.
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