Significant fiber and plenty of antioxidants make whole grains like wheat berries (barley, bulgur), as well as beans, lentils, and split peas, key players in the arsenal of heart-healthy foods. Ingredient tip: Porcini or shiitake mushrooms give this a nice, almost meaty flavor. For any kind of mushrooms, halve them if large. Serving tip: Easy to make ahead. As leftover soup sits in fridge the wheat berries will absorb some of the liquid, but that’s easily remedied by adding more water.
Ingredients
- 1- 1/4 cup uncooked wheat berries
- 2/3 cup dried porcini or shiitake mushrooms (about 1/2 ounce)
- 2/3 cup dried shiitake mushrooms (about ½ ounce)
- 3 tablespoons olive oil
- 1- 1/2 cups coarsely chopped onion (1 medium)
- 1- 1/2 cups chopped celery
- 1- 1/2 cups coarsely chopped carrot (1-2 large)
- 2 cloves garlic, minced
- 1 teaspoon sea salt, divided
- 2 (15 ounce) cans butter or cannellini beans, rinsed and drained
- 1-2 tablespoons finely chopped fresh rosemary or thyme
- 1/4 teaspoon freshly groubd black pepper
- 3 tablespoons chopped fresh parsley
Instructions
- Place wheat berries in a bowl; cover with plenty of water (berries will absorb some) and let stand 8 hours or overnight.
- Drain wheat berries and place in a Dutch oven or large saucepan with 6 1/2 cups water. Bring to a boil; stir in mushrooms. Reduce heat and simmer, covered, 20–25 minutes or until tender. Stir in 1/2 teaspoon salt.
- Heat oil in a large nonstick skillet over medium heat. Add onion, celery, and carrot. Cook for 10 minutes or until vegetables are nearly tender. Stir in garlic and cook 1 minute. Add vegetable mixture to pot with wheat berry mixture. Stir in remaining 1/2 teaspoon salt, beans, rosemary or thyme, and pepper. Let simmer 4–5 minutes to allow flavors to blend. Stir in parsley, plus salt to taste, and serve.
Notes
PER SERVING: 266 cal, 20% fat cal, 6g fat, 1g sat fat, 0mg chol, 10g protein, 45g carb, 10g fiber, 503mg sodium
