HEARTY WHEAT BERRY SOUP

 AN AMAZING WARMING SOUP FOR THESE  COLD WINTER NIGHTS!

1 CAN OF NO SALT CANNELLINI BEANS DRAINED AND RINSED

2 TABLESPOONS OF OLIVE OIL

1 SWEET ONION DICED

2 CARROTS DICED

1 CELERY RIB DICED

3 GARLIC CLOVES MINCED

6 CUPS LOW SODIUM VEGETABLE STOCK (I LIKE IMAGINE BRAND NO CHICKEN)
1 CUP OF CHOPPED KALE

1 CUP FROZEN GREEN PEAS

¼ CUP PARSLEY CHOPPED

2 TABLESPOONS OF FRESH, OR 2 TEASPOONS DRIED SAGE

¾ TEASPOON DRIED THYME

1-CUP WHEAT BERRIES, RINSED

1 CAN DICED TOMATOES

½ CUP RED WINE

SALT AND PEPPER TO TASTE

HEAT OLIVE OIL IN A LARGE SOUP POT AND SAUTE, ONIONS, GARLIC, CARROTS, AND CELERY FOR 3-4 MINUTES.

ADD THE REST OF THE INGREDIENTS AND SIMMER THE SOUP COVERED FOR 1 HOUR OR UNTIL WHEAT BERRIES ARE CHEWY BUT TENDER.

SEASON TO TASTE.

SERVE WITH SOME PARMESAN SPRINKLED ON TOP

*SUBSTITUTE FARRO FOR WHEAT BERRIES FOR A CREAMIER SOUP AND SLIGHTLY DIFERENT FLAVOR.

WHEAT BERRIES DELICIOUS, NUTRITIOUS, AND LOW BUDGET!

Wheat berries are a grain, loaded with vitamins, minerals and with dietary fiber. They have a delicious nutty flavor, and chewy texture.
This humble grain is found in most grocery stores for less than $2/pound.
Cook time is 45 minutes to one hour.
Soaking this grain first is not necessary.
To add a different flavor try toasting in the oven on a baking sheet before cooking.
Wheat berries generally double in size when cooking so 1 cup cooks to 2 cups when finished, feeding 4 people!
Wheat berries make a wonderful addition to soups as well as a stand alone side dish.

Here is an easy recipe for Wheat Berry Pilaf

1 cup wheat berries
2 cups of low sodium vegetable stock, home made or I like Imagine brand "No Chicken" stock
1 onion diced
2 garlic cloves minced
2 celery ribs sliced
1 carrot diced
1/2 of any color pepper you would like diced
Place berries and stock in a medium sauce pan and bring to a boil, turn down to a simmer and cook for 45 minutes to 1 hour. Test for doneness, berries should be chewy, not crunchy.
Meanwhile in a skillet coat bottom with a small amount of olive oil and saute vegetables stirring frequently for 5 minutes or so.
When wheat berries have about 15 minutes left to cook add vegetables to the pot.
Season to taste and serve warm.
This keeps well in the refrigerator for several days and re heats well.
Recipe adapted from the Providence Journal.

For more healthy recipes or to book a free consultation with me go to my website.