Smoky Vegetable and Wheat Berry Stew Recipe | Vegetarian Times Skip to main content

Smoky Vegetable and Wheat Berry Stew

Wheat berries and dried white beans are cooked directly within this long-simmering soup, lending body and flavor to the broth. Feel free to substitute other heritage beans for the white beans.

Ingredients: 

Ingredients: 

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½ cup dried white beans
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2 Tbs. olive oil
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1 medium leek, white and light-green parts sliced (1 cup)
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1 carrot, peeled and chopped (½ cup)
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1 celery stalk, trimmed and chopped (1⁄3  cup)
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3 cloves garlic, minced (1 Tbs.)
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1 tsp. smoked paprika
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5 cups low-sodium vegetable broth, or water
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1 14.5-oz. can diced, no-salt tomatoes with liquid
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½ cup wheat berries
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2 sprigs fresh sage, optional
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2 cups Swiss chard greens, sliced
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¼ cup chopped, fresh parsley

Instructions: 

1 Soak white beans in medium bowl of cold water overnight. Drain, and set aside. 

2 Heat oil in large saucepan or Dutch oven on medium-high. Add leek, carrot, and celery, and season with salt and pepper, if desired. Cook 5 to 7 minutes, or until vegetables are brown around edges. Add garlic and smoked paprika, and sauté 1 minute. Stir in broth or water, tomatoes, wheat berries, soaked beans, and sage, if using.

3 Bring to a boil, then cover pan almost completely and reduce heat to medium-low. Simmer 1 hour, or until wheat berries and beans are tender, adding stock or water if soup becomes too thick. Stir in chard and parsley, and cook 5 minutes more. Season with salt and pepper, if desired. 

Nutrition Information: 

Unit (Serving Size): 
per 1 1/2-cup serving
Calories: 
297
Protein: 
11 g
Total Fat: 
7 g
Saturated Fat: 
1 g
Carbohydrates: 
47 g
Cholesterol: 
0 mg
Sodium: 
254 mg
Fiber: 
3 g
Sugar: 
8 g
Yield: 
serves 4