Wheat Berry, Black Bean, and Vegetable Stew |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Look for black soy beans in the organic section of major supermarkets. If you can't find them, substitute canned black beans or shelled edamame. Ingredients:
1 cup uncooked wheat berries (hard winter wheat) |
2 cups hot water |
4 cups water |
1 teaspoon fine sea salt |
1 tablespoon olive oil |
1 cup chopped onion |
4 cups sliced cremini mushrooms |
1/2 cup sliced celery |
1/2 cup sliced carrot |
1 tablespoon chopped fresh rosemary |
2 cups chopped savoy cabbage |
1/2 teaspoon freshly ground black pepper |
1 (14.5-ounce) can no-salt-added whole tomatoes, undrained and chopped |
1 (15-ounce) can no-salt-added black soy beans, drained |
2 tablespoons chopped fresh parsley |
Directions:
1. Combine wheat berries and 2 cups hot water in a bowl; let stand 1 hour.
2. Drain mixture through a sieve over a bowl, reserving 1 1/2 cups of the soaking liquid.
3. Combine wheat berries, 4 cups water, and salt in a Dutch oven; bring to a boil. Reduce heat; simmer 30 minutes. Remove from pan.
4. Add oil to pan; heat over medium-high heat. Add onion; sauté 5 minutes. Add mushrooms, celery, carrot, and rosemary; sauté 5 minutes.
5. 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.
6. 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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