Wheatberry Soup Recipe

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Wheatberry Soup
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Ingredients
13
Count
Nutrition
305
Calories
Total time
210
Minutes
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Ingredients:

Directions:

  1. Place navy beans in large bowl and wheat berries in a separate bowl.
  2. Bring 6 cups water to boil and pour half of water over beans and half over wheat berries.
  3. Set both aside for two hours.
  4. Heat olive oil in large saucepan over medium heat.
  5. Add onion, leek, celery, carrot and garlic.
  6. Stir until soft and fragrant, about 8 minutes.
  7. Drain the beans and add them to the vegetables.
  8. Stir to coat.
  9. Add broth, boquet garni and bay leaf.
  10. Cover the saucepan, increase heat to medium high, and bring to a boil.
  11. Lover the heat to medium low and simmer until the beans have cooked, about an hour.
  12. Remove boquet garni and bay leaf, and transfer the soup to a food processor or blender.
  13. Blend in short pulses to make a chunky soup rather than a puree.
  14. Return the soup to the pan, Or use an immersion blender to process soup in pan.
  15. Drain the wheat berries and add them to the saucepan Bring soup to a boil again over medium high heat, cover and lower heat to medium low.
  16. Simmer until the wheat berries are tender, about 50 minutes.
  17. Stir often to keep the wheat berries from sticking to the pot, Just before serving, stir in the lemon juice, and adjust the seasoning with salt and pepper.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 304.82 Kcal (1276 kJ)
Calories from fat 54.21 Kcal
% Daily Value*
Total Fat 6.02g 9%
Cholesterol 1.64mg 1%
Sodium 864.02mg 36%
Potassium 761.22mg 16%
Total Carbs 50.92g 17%
Sugars 6.18g 25%
Dietary Fiber 12.05g 48%
Protein 12.54g 25%
Vitamin C 6.5mg 11%
Vitamin A 0.1mg 3%
Iron 57mg 317%
Calcium 94.6mg 9%
Amount Per 100 g
Calories 108.24 Kcal (453 kJ)
Calories from fat 19.25 Kcal
% Daily Value*
Total Fat 2.14g 9%
Cholesterol 0.58mg 1%
Sodium 306.8mg 36%
Potassium 270.29mg 16%
Total Carbs 18.08g 17%
Sugars 2.2g 25%
Dietary Fiber 4.28g 48%
Protein 4.45g 25%
Vitamin C 2.3mg 11%
Iron 20.3mg 317%
Calcium 33.6mg 9%

* 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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Recipe Tags

Weightwatchers Points

  • 5.8
    Points
  • 7
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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