Options

Format:
Include:
PRINT
Photo: Karry Hosford Photo by: Photo: Karry Hosford

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.

Cooking Light DECEMBER 2002

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

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.

Nutritional Information

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
advertisement

Go to Full Version of

Wheat Berry, Black Bean, and Vegetable Stew Recipe

advertisement