Tuscan Wheat-Berry Soup with White Beans Recipe

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Tuscan Wheat-Berry Soup with White Beans

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Ingredients

Count

Nutrition

1100

Calories

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Ingredients:

Serving

1 1/2 cups uncooked wheat berries or spelt
4 cups water
3 celery stalks, coarsely chopped
3 garlic cloves, minced
1 large onion, quartered
1 carrot, peeled, coarsely chopped
2 tbsp olive oil
2 tsp chopped fresh rosemary
1 (14 1/2-oz) can plum tomatoes, drained and chopped
1 cup dry white wine
2 (16-oz) cans cannellini beans
3 (15.75-oz) cans fat-free , less-sodium chicken broth
1/2 tsp salt
1/4 tsp black pepper

Directions:

Soak wheat berries in water for 3 hours; drain.
Place celery, garlic, onion, and carrot in a food processor; process until vegetables are finely chopped.
Heat oil in a large Dutch oven over medium-high heat. Add onion mixture; sauté 15 minutes or until onion is tender. Stir in rosemary and tomatoes. Reduce heat; simmer 10 minutes.
Place wine and 1 can beans in a blender or food processor; process until smooth. Add bean mixture to vegetable mixture. Stir in chicken broth; bring to a boil. Stir in wheat berries; cover, reduce heat, and simmer 1 hour or until wheat berries are tender-crunchy. Stir in salt, pepper, and remaining can of beans. Remove from heat; cover and let stand 5 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1099.91 Kcal (4605 kJ)
Calories from fat	285.66 Kcal
		% Daily Value*
Total Fat	31.74g	49%
Sodium	1635.16mg	68%
Potassium	1381.92mg	29%
Total Carbs	118.51g	40%
Sugars	17.89g	72%
Dietary Fiber	22.39g	90%
Protein	26.37g	53%
Vitamin C	27.8mg	46%
Vitamin A	0.6mg	20%
Iron	485.3mg	2696%
Calcium	408.5mg	41%

Amount Per 100 g
Calories	51.09 Kcal (214 kJ)
Calories from fat	13.27 Kcal
		% Daily Value*
Total Fat	1.47g	49%
Sodium	75.95mg	68%
Potassium	64.19mg	29%
Total Carbs	5.5g	40%
Sugars	0.83g	72%
Dietary Fiber	1.04g	90%
Protein	1.22g	53%
Vitamin C	1.3mg	46%
Iron	22.5mg	2696%
Calcium	19mg	41%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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