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
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)
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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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