Smoked Vegetable and Wheat Berry Stew

By January 19, 2019Recipes

1Smoky Vegetable and Wheat Berry Stew
Courtesy of Vegetarian Times

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
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
Servings: 4
Serving Size: 1.5 cup
Calories: 297
Carbohydrate: 47 g
Fat: 7 g
Fiber: 3 g
Protein: 11 g
Saturated Fat: 1 g
Sodium: 254 mg
Sugar: 8 g