Directions:
- Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours or overnight. Drain.
- Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours or overnight. Drain. Place wheat berries in a large saucepan. Cover with water to 2 inches above wheat berries. Bring to a boil; reduce heat, and simmer 25 minutes. Stir in 1/2 teaspoon salt; cook 20 minutes or until tender. Drain.
- While wheat berries are cooking, heat oil in a Dutch oven over medium heat. Add the onion, celery, carrot, 1 tablespoon fresh rosemary, and 3 crushed garlic cloves, and cook 12 minutes, stirring occasionally. Stir in beans, 8 cups water, parsley sprigs, thyme sprigs, and bay leaf. Partially cover, and cook 1 1/2 hours or until beans are tender. Discard bay leaf, parsley, and thyme. Stir in wheat berries, 1/2 teaspoon salt, 1/4 teaspoon pepper, and tomatoes; cook 5 minutes or until thoroughly heated.
- To prepare garnish, combine chopped parsley, cheese, 1 tablespoon fresh rosemary, 1/4 teaspoon pepper, and chopped garlic. Ladle soup into bowls; sprinkle each serving with about 2 tablespoons garnish.
- Note: Wheat berries can be found in most health-food stores and many larger supermarkets.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 303.66 Kcal (1271 kJ) | ||
| Calories from fat | 41.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.57g | 7% | |
|---|---|---|---|
| Cholesterol | 1.37mg | 0% | |
| Sodium | 449.12mg | 19% | |
| Potassium | 837.79mg | 18% | |
| Total Carbs | 50.54g | 17% | |
| Sugars | 5.32g | 21% | |
| Dietary Fiber | 16.47g | 66% | |
| Protein | 14.73g | 29% | |
| Vitamin C | 14.4mg | 24% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 70.4mg | 391% | |
| Calcium | 183.5mg | 18% | |
| Amount Per 100 g | |||
| Calories | 58.77 Kcal (246 kJ) | ||
| Calories from fat | 7.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.88g | 7% | |
|---|---|---|---|
| Cholesterol | 0.27mg | 0% | |
| Sodium | 86.92mg | 19% | |
| Potassium | 162.13mg | 18% | |
| Total Carbs | 9.78g | 17% | |
| Sugars | 1.03g | 21% | |
| Dietary Fiber | 3.19g | 66% | |
| Protein | 2.85g | 29% | |
| Vitamin C | 2.8mg | 24% | |
| Iron | 13.6mg | 391% | |
| Calcium | 35.5mg | 18% | |
* 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.
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