Versatile Vegetarian

[Guest guest]

* Exported from MasterCook *

 

Wheat Berry-Vegetable Stew

 

Recipe By :Versatile Vegetarian - Weight Watchers

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1/2 cup wheat berries

2 teaspoons olive oil

1 onion -- sliced

2 garlic cloves -- minced

2 cups cauliflower flowerets

1 medium zucchini -- halved lengthwise and sliced

1 medium yellow squash -- halved lengthwise and sliced

1 cup canned diced tomatoes (no salt added)

1 teaspoon minced rosemary

1/4 teaspoon freshly ground black pepper

1/4 teaspoon salt

1/4 cup chopped basil

1/4 cup chopped flat-leaf parsley

1/2 teaspoon minced thyme

 

In a medium saucepan, combine the wheat berrries and 2 cups water; bring to a

boil. Reduce the heat and simmer, covered, until softened but not tender, about

1 hour. (To prepare in a microwave, combine the wheat berries and 2 cups water

in a microwaveable dish. With a vented cover, microwave on High until the water

comes to a boil, 7 minutes; microwave at 40% power, 50 minutes.)

In a medium nonstick skillet, heat the oil. Add the onion; cook, stirring as

needed, until softened, about 5 minutes. Add the garlic; cook, stirring, about

1 minute. Stir in the wheat berries, cauliflower, zucchini, squash, tomatoes,

rosemary, pepper, salt and 1 cup water; bring to a boil. Reduce the heat and

simmer until the vegetables and wheat berries are tender, about 30 minutes.

Stir in the basil, parsley, and thyme.

 

 

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Per serving: 49 Calories (kcal); 2g Total Fat; (41% calories from fat); 2g

Protein; 6g Carbohydrate; 0mg Cholesterol; 151mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0