ESSENTIAL: Winter Tomato-Wheat Berry Soup

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* Exported from MasterCook *

 

Winter Tomato-Wheat Berry Soup

 

Recipe By : The Essential Vegetarian Cookbook by Diana Shaw, page 197

Serving Size : 4 Preparation Time :0:00

Categories : Grains And Cereals Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup kidney beans

soaked overnight and drained

3 cups water

2 teaspoons extra virgin olive oil

1 large onion -- chopped

2 large leeks -- white part only

washed and chopped

3 celery stalks

OR 1 small fennel bulb without leafy -- chopped

fronds

1 cup wheat berries

soaked overnight and drained

1 medium potato -- peeled and diced

2 cups chopped peeled fresh tomatoes

OR canned chopped tomatoes

1 bouquet garni

containing three 3-inch sprigs rosemary

Salt and freshly ground black pepper -- to taste

 

Serves 4

 

TOTAL TIME: 1 hour, 40 minutes to 2 hours, not including time to soak the

beans and the wheat berries

TIME TO PREPARE: 20 minutes including time to sauté

COOKING TIME: 1 hour, 20 minutes, to 1 hour, 40 minutes

Do AHEAD: you must soak the wheat berries overnight

REFRIGERATION/FREEZING: refrigerate up to 4 days. Freeze indefinitely.

 

Like " granola " and " sprouts, " " wheat berry " used to be an adjective, as in

" She's one of those wheat berry, sprouts, and granola types. " This wasn't

supposed to be flattering, although it should have been. I'd imagine that

a Wheat Berry Type would be someone who thinks good food should be fun, who

goes in for wheat in its sweetest, chewiest form, and who'll make this soup

for you whenever you want it.

 

Put the beans in a medium saucepan with the water. Cover and bring to a

boil over medium-high heat. Turn down the heat and simmer until the beans

are tender, 40 minutes to 1 hour. Don't drain the beans.

 

Heat the olive oil in a separate large saucepan over medium-high

heat. Turn down the heat to medium-low and sauté the onion, leeks, and

celery or fennel, stirring often, until they're soft, about 10

minutes. Stir in the beans and their cooking water. Add the wheat

berries, potato, tomatoes, and the rosemary bundle. Cover and simmer

gently over low heat until the wheat berries are swollen and tender, about

40 minutes. Stir occasionally to keep the vegetables from sticking to the

pot. If the soup is too thick, add as much water as necessary to reach a

consistency you like. Season with salt and pepper.

 

PER SERVING: calories 300, protein 14.2g, carbohydrate 57g, fat 3.4g,

cholesterol 0 mg, sodium 54.9 mg, 15% calories from fat. Outstanding

source of vitamin C, folacin. Very good source of vitamins B1, B6,

iron. Good source of vitamins B2, B3, calcium. Zinc

 

 

 

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