Wheat Berry, Black Bean, and Vegetable Stew

Wheat Berry, Black Bean, and Vegetable Stew

1 C. uncooked wheat berries
2 C. hot water
4 C. water
1 tsp. fine sea salt
1 T. olive oil
1 C. chopped onion
4 C. sliced cremini mushrooms
1/2 C. sliced celery
1/2 C. sliced carrot
1 T. chopped fresh rosemary
2 C. chopped Savoy cabbage
1/2 tsp. freshly ground black pepper
1 (14.5-oz.) can no-salt-added whole tomatoes, undrained and chopped
1 (15-oz.) can no-salt-added black soy beans, drained (regular black beans will work)
2 T. chopped fresh parsley

Combine wheat berries and 2 C. hot water in a bowl; let stand 1 hour.
Drain mixture through a sieve over a bowl, reserving 1 1/2 C. of the soaking liquid. Combine wheat berries, 4 C. 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; saut� 5 minutes. Add mushrooms, celery, carrot, and rosemary; saut� 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.

Yield: 4 servings
Serving size: 1 1/2 C.

Calories: 333
Fat: 5.9g
Fiber: 14.5g

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