Med Veg - Provencal Wheat Berry-Bean Soup

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* Exported from MasterCook *

 

Provencal Wheat Berry-Bean Soup

 

Recipe By :Donna Klein

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 cup whole soft winter wheat berries, kamut, or

spelt -- soaked overnight in water to cover

2 tablespoons extra-virgin olive oil

1 large onion -- (10 to 12 oz) chopped

1/2 pound carrots -- peeled and chopped

1 medium turnip -- (about 6 oz) peeled and chopped

1 stalk celery -- chopped

4 large garlic cloves -- finely chopped

6 cups vegetable broth

2 cups water

2 sprigs fresh flat-leaf parsley

1 large bay leaf

1/2 teaspoon dried thyme leaves

salt and freshly ground black pepper, to

taste

1 cup lentils -- picked over and rinsed

1 pound spinch -- stems discarded, washed, chopped

or

1 10 oz bag fresh ready-washed spinach leaves -- chopped

1 1/2 cups cooked cannelini beans -- or 1 (15 oz) can or other

white beans, drained and rinsed

 

6 to 8 servings. Available in most health food stores, wheat berries are tiny

kernels of whole wheat commonly used in soups, stews, salads, and pilaf-like

dishes throughout the Mediterranean. In Provence, this fiber-rich,

protein-packed wheat berry soup is traditionally eaten in celebration of the

fall wheat harvest. There, it is made with epeautre, a strain of wheat whose

kernels are softer than most, similar to Italian farro (available through mail

order through Dean and Deluca), sometimes called emmer. If you are lucky enough

to find either of these soft varieties, by all means use them here. In any

event, try not to use hard red spring wheat berries, as they never seem to

become tender enough. Unsoaked pearl barley makes a delicious substitute, but

the soup will be more porridgelike and will require additional broth or water.

 

Drain the soaked wheat berries and set aside.

 

In a medium stockpot, heat the oil over medium-low heat. Add the onion,

carrots, turnip, and celery and cook, stirring occasinally, until vegetables are

softened but not browned, 10 to 15 minutes. Add the garlic and increase the

heat to medium; cook, stirring, for 1 minute. Add the broth, water, wheat

berries, parsley, bay leaf, thyme, salt, and pepper. Bring to a boil over high

heat. Reduce the heat, cover, and simmer gently for 1 hour.

 

Add the lentils and return to a boil over high heat. Reduce the heat, partially

cover, and simmer gently for 30 minutes. Uncover and simmer for 20 to 30 more

minutes, stirring occasionally, or until the wheat berries and lentils are

tender. Add the spinach and beans and cook, stirring, for 5 to 10 minutes, or

until the spinach is wilted and the beans are heated through. Discard the bay

leaf. Serve hot.

 

Advance preparation - The soup can be stored, covered, in the refrigerator for

up to 3 days, but the wheat berries will contnue to absorb the liquid. Add more

broth or water and reheat over low heat.

 

Source:

" The Mediterranean Vegan Kitchen "

Copyright:

" 2001 "

 

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Per Serving (excluding unknown items): 411 Calories; 9g Fat (19.4% calories from

fat); 21g Protein; 64g Carbohydrate; 19g Dietary Fiber; 2mg Cholesterol; 1678mg

Sodium. Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 2 Fat.

 

 

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