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Diets

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.

Servings
4

Ingredients

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

Preparation

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

  • Serving Size per 1 1/2-cup serving
  • Calories 297
  • Carbohydrate Content 47 g
  • Cholesterol Content 0 mg
  • Fat Content 7 g
  • Fiber Content 3 g
  • Protein Content 11 g
  • Saturated Fat Content 1 g
  • Sodium Content 254 mg
  • Sugar Content 8 g