1001 Low-Fat Veg: Wheat Berry And Lentil Stew With Dumplings

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* Exported from MasterCook *

 

Wheat Berry And Lentil Stew With Dumplings

 

Recipe By : 1,001 Low-Fat Vegetarian Recipes by Sue Spitler, page 547

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Grains And Cereals

Potatoes Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 cup wheat berries

Vegetable cooking spray

2 medium onions -- chopped

1/2 cup chopped celery

4 cloves garlic -- minced

1 teaspoon dried savory leaves

3 cups canned reduced-sodium vegetable broth

2 pounds russet potatoes -- unpeeled, cubed

2 medium carrots -- sliced

1 1/2 cups cooked lentils

Salt and pepper -- to taste

Herb Dumplings

(see separate recipe)

 

8 servings (about 1 1/2 cups each)

 

Wheat berries have a wonderful, nutty texture. They can be readily

purchased at health food stores: barley or another preferred grain can be

substituted.

 

1. Cover wheat berries with 2 to 3 inches water in saucepan; let stand

overnight. Heat to boiling; reduce heat and simmer, covered, until wheat

berries are tender, 45 to 55 minutes. Drain.

 

2. Spray large saucepan with cooking spray; heat over medium-heat until

hot. Sauté onions, celery garlic, and savory until onions are tender, 3 to

5 minutes. Add broth, potatoes, carrots, and lentils and heat to boiling;

reduce heat and simmer, covered, until vegetables are just tender, 10 to 15

minutes. Stir in wheat berries. Season to taste with salt and pepper.

 

3. Spoon dumpling mixture onto top of stew; cook, uncovered, 5

minutes. Cook, covered, until dumplings are dry 5 to 10 minutes longer.

 

Per Serving Calories: 414, %Calories from fat: 10, Fat (gm): 4.7, Saturated

fat (gm): 0.6, Cholesterol (mg): 0.3, Sodium (mg): 259, Protein (gm): 16.8,

Carbohydrate (gm) 78.6, Exchanges: Milk 0.0, Vegetable: 1.0, Fruit: 0.0,

Bread: 5.0, Meat: 0.0, Fat: 0.5.

 

 

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