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Wheat Berry, Black Bean, and Vegetable Stew Recipe

Wheat Berry, Black Bean, and Vegetable Stew Recipe

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Wheat Berry, Black Bean, and Vegetable Stew

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Ingredients

Count

Nutrition

212

Calories

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Ingredients:

Serving

1 cup uncooked wheat berries
2 cups hot water
4 cups water
1 tsp fine sea salt
1 tbsp olive oil
1 cup chopped onion
4 cups sliced cremini mushrooms
1/2 cup sliced celery
1/2 cup sliced carrot
1 tbsp chopped fresh rosemary
2 cups 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
2 tbsp chopped fresh parsley

Directions:

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

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	211.94 Kcal (887 kJ)
Calories from fat	37.3 Kcal
		% Daily Value*
Total Fat	4.14g	6%
Sodium	658.09mg	27%
Potassium	1310.92mg	28%
Total Carbs	30.24g	10%
Sugars	3.52g	14%
Dietary Fiber	4.62g	18%
Protein	12.79g	26%
Vitamin C	19.2mg	32%
Vitamin A	0.2mg	5%
Iron	419mg	2328%
Calcium	251.8mg	25%

Amount Per 100 g
Calories	27.54 Kcal (115 kJ)
Calories from fat	4.85 Kcal
		% Daily Value*
Total Fat	0.54g	6%
Sodium	85.51mg	27%
Potassium	170.34mg	28%
Total Carbs	3.93g	10%
Sugars	0.46g	14%
Dietary Fiber	0.6g	18%
Protein	1.66g	26%
Vitamin C	2.5mg	32%
Iron	54.4mg	2328%
Calcium	32.7mg	25%

* 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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