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Wheat Berry Vegetable Stew

Posted By archives On March 30, 2010 @ 2:07 pm In Soups and Stews | No Comments

Recipe By: adapted from Weight Watchers Versatile Vegetarian
Serving Size: 4

1/2 cup wheat berries
1 tablespoon water
1 onion — sliced
2 garlic cloves — minced
2 cups cauliflower flowerets
1 medium zucchini — halved lengthwise and sliced into strips
1 medium yellow squash — halved lengthwise and sliced into strips
1 cup diced tomatoes
1 teaspoon rosemary — minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup chopped basil
1/4 cup fresh flat-leaf parsley — chopped
1/2 teaspoon thyme — minced

In a medium saucepan, combine the wheat berries 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 microwavable 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 1 tbsp water. 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 wheat berries and vegetables are tender, about 30 minutes. Stir in the basil, parsley and thyme.

SERVING PROVIDES: 1 Bread, 2 Fruit/Vegetables

Notes: Wheat berries are whole kernels of wheat; their flavor is slightly sweet, slightly nutty and utterly delicious. Find them in natural food stores.



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