Wheat Berry Minestrone Soup

Wheat Berry Minestrone Soup

Ingredients:
3-1/2 cups Water
1/2 cup Wheat, Hard Red Berries
2 cups cooked Great Northern Beans
10.5 oz. can Condensed Vegetable or Beef Broth
14.5 oz. can Tomatoes, chopped
1 cup Frozen Mixed Vegetables
1/2 cup Onion, chopped
1 Tb. Parsley Flakes
1 tsp. Basil
1/2 tsp. Garlic Powder
3 - 4 Tb. Parmesan Cheese
1/2 tsp. Sea Salt
1/2 tsp. Black Pepper, ground

In a saucepan combine the water and wheat berries. Bring to boiling; reduce heat, cover and simmer for 1 hour. Add the cooked beans, beef broth, undrained tomatoes, frozen vegetables, onion, parsley, basil and garlic.

Bring to boiling; reduce heat. Simmer cover for 15-20 minutes or until vegetables are tender. Season to taste with salt and black pepper. Add grated Parmesan cheese at serving.

Makes 6 Servings


NUTRITIONAL INFORMATION
Servings Size: 1 Serving (350g)

Calories 250, Calories from Fat 20, Total Fat 2.5g, Saturated Fat 1g, Cholesterol 5mg, Sodium 610mg, Total Carbohydrate 47g, Dietary Fiber 12g, Sugars 3g and Protein 13g.



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Quinoa and Wheat Berry Pilaf

Quinoa and Wheat Berry Pilaf
Adpated From 1,001 Low-Fat Vegetarian Recipes by Sue Spitler and Linda R. Yoakam

Prep: 15 min, Cook: 40 min.
* 1/2 cup wheat berries
* 1 cup vegetable stock or water
* 1/2 cup quinoa
* 3/4 cup green onions, including tops, chopped
* 1 medium red bell pepper, chopped
* 3 cloves garlic, minced
* 1 cup Shiitake or portobello mushrooms, chopped
* 1/2 cup frozen peas, thawed
* 1/4 cup parsley, finely chopped
* salt and pepper, to taste

Cover wheat berries with 2 inches water in small saucepan and soak
overnight. Heat to boiling; reduce heat and simmer , covered, until
tender, 15-20 minutes. Heat stock to boiling in small saucepan; add
quinoa. Reduce heat and simmer until quinoa is tender and stock
absorbed, about 15 minutes. Saute green onions, bell pepper, and
garlic in stock/broth in small saucepan until tender, 3-4 minutes; add
mushrooms and saute until tender, 5-8 minutes. Add peas and cook,
covered, until hot, 3-4 minutes. Combine warm grains, vegetables, and
parsley in serving bowl; season to taste with salt and pepper.

This recipe serves 4 people.

Per serving: calories 174, fat 4.7g, 23% calories from fat, cholesterol 0mg,
protein 5.8g, carbohydrates 29.1g, fiber 5.1g, sodium 29mg.

kwvegan vegan

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Hearty Quinoa with Sautéed Apples and Almonds

Hearty Quinoa with Sautéed Apples and Almonds


Besides providing fiber, quinoa packs more protein than any other grain. Almost one-fifth of your daily fiber needs are met in one serving of this side. Use a little curry powder in place of the cinnamon, if desired, for more complex flavor. Prepare this simple dish to serve with a roast chicken or pork tenderloin.


1 cup uncooked quinoa
2 teaspoons olive oil, divided
3/4 cup chopped onion
3/4 cup finely diced carrot (about 2)
1 garlic clove, minced
2 cups organic vegetable broth (such as Swanson Certified Organic)
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1 1/2 cups finely diced unpeeled Granny Smith apple (about 1)
3 tablespoons slivered almonds, toasted
1/8 teaspoon freshly ground black pepper

Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well.
Heat 1 teaspoon oil in saucepan over medium-high heat. Add onion, carrot, and garlic to pan; sauté 5 minutes or until onion is tender and carrot begins to brown. Stir in broth, quinoa, salt, and cinnamon; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat. Fluff with a fork; keep warm.

Heat remaining 1 teaspoon oil in a nonstick skillet over medium-high heat. Add apple to pan; sauté 7 minutes or until apple begins to brown. Add apple, almonds, and pepper to quinoa, tossing to combine. Serve warm.

Yield: 4 servings (serving size: 1 cup)

CALORIES 258 (26% from fat); FAT 7.4g (sat 0.8g,mono 3.9g,poly 1.9g); PROTEIN 7.4g; CHOLESTEROL 0.0mg; CALCIUM 60mg; SODIUM 464mg; FIBER 5.1g; IRON 4.5mg; CARBOHYDRATE 42.4g

Cooking Light, OCTOBER 2007

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Cumin-Scented Wheat Berry-Lentil Soup

Cumin-Scented Wheat Berry-Lentil Soup (from EatingWell, March/April 2007)

Active time: 45 minutes
To make ahead: Store in an airtight container in the freezer for up to 1 month

Freshly squeezed lemon juice adds a bright note to this toothsome and hearty winter soup, perfect for a weeknight supper with a hunk of crusty bread. It freezes beautifully--you can keep individual portions in the freezer for healthy weekday lunches.
Shopping tip: French green lentils are firmer than brown lentils and cook more quickly. They can be found in natural food stores and some supermarkets. For homemade vegetable broth, see Roasted Vegetable Stock at eatingwell.com

1 1/2 cups French green or brown lentils, sorted and rinsed
4 cups vegetable broth
4 cups cold water
3 T. extra virgin olive oil
3 large carrots, finely chopped
1 medium red onion, diced
3/4 t. salt
1/4 t. freshly ground pepper, plus more to taste
4 cloves garlic, minced
1 1/2 t. ground cumin
1 1/2 cups cooked wheat berries (see master recipe)
1 bunch rainbow or red chard, large stems discarded, leaves roughly chopped
3 T lemon juice

1. Combine lentils, broth, and water in Dutch oven. Bring to a boil over high heat, reduce heat, cover, and simmer gently until the lentils are tender, but not mushy, 25-30 minutes (brown lentils take a little longer than green).

2. Meanwhile, heat oil in a large skillet over medium heat. Add carrots, onion, salt and pepper. Cook, stirring occasionally, until vegetables begin to brown, about 15 minutes. Add garlic and cumin and cook, stirring constantly, for 30 seconds more. Remove from the heat.

3. When lentils are tender, stir cooked wheat berries and chard into the pot. Cover and simmer until the chard is wilted, about 5 minutes. Stir in the carrot mixture and lemon juice.

Makes 6 servings, 1 2/3 cups each.
Per serving: 250 calories, 8 G. fat (1 G SAT 5 G MONO); 0 G cholesterol; 36 G carbs; 9 G protein; 9 G fiber; 617 MG sodium; 433 MG potassium. Nutrition Bonus: Vitamin A - 160% Daily Value; Fiber 36% DV; Folate 26% DV; Vitamin C - 25% DV; Iron 20% DV

Basic Wheat Berry recipe:

Active time - 5 min.
Total 1 1/4 hour
To make ahead: cover and refrigerate for up to 2 days or freeze for up to 1 month.

Contrary to popular belief, wheat berries do not require an overnight soak before cooking. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy texture.
Shopping Tip: Wheat berries can be found in natural food markets and online at King Arthur Flour, bakerscatalogue.com and Bob's Red Mill, bobsredmill.com

2 cups hard red winter-wheat berries
7 cups cold water
1 teaspoon salt

1. Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.

2. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise follow the make ahead instructions.

Makes about 4 1/2 cups.

Per 1/2 cup
151 calories, 1 G fat (0 G SAT, 0 G MONO) 0 MG cholesterol;29 G carbs; 6 G. protein;4 G. fiber; 263 MG sodium; 0 MG potassium

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Sprouting Wheat Berries

Sprouting Wheat Berries



Ingredients:
1/3 cup Wheat, Hard Red Berries
Thoroughly wash 1/3 cup Bob's Red Mill wheat berries. Place berries in a bowl and cover with enough water (about 1") for grain to swell; cover.
Let stand overnight in a cool place. Drain and rinse berries.Wash three 1 quart jars; place about 1/4 cup of the soaked grain in each jar.
Cover tops of jars with two layers of cheesecloth or nylon netting. Fasten the cheesecloth on each jar with two rubber bands or a screw top canning jar lid band.
Place the jars on their sides in a warm dark place (68 degrees-75 degrees F). Once a day, rinse the sprouts by pouring lukewarm water into the jars.
Swirl to moisten all the grain kernels, then pour off the water. In three or four days, the grain should sprout.Once grains have sprouted, keep refrigerated till serving time. Serve in salads, sandwiches, soups, or breads

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204.0 Hurray!!!!

Need to figure out a way to document my exercises, since starting the gym.
Ideas welcome!

Chari

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Mexican Lentil Soup with Roasted Garlic and Chilies

Mexican Lentil Soup with Roasted Garlic and Chilies
From "Fields of Greens: New Vegetarian Recipes from the Celebrated Greens Restaurant" by Annie Somerville

1 cup lentils, about 6 ounces
6 cups cold water
1 bay leaf
2 fresh sage leaves
1 fresh oregano or marjoram sprig
1 head of garlic
2 tablespoons light olive oil
1 pound fresh tomatoes, peeled and seeded, about 1-1/2 cups, or 12 ounces canned tomatoes with juice
1 red onion, diced, about 2 cups
Salt
1 teaspoon cumin seed, toasted and ground
1/2 teaspoon dried oregano, toasted
1 small carrot, diced, about 1/2 cup
1 small red or yellow pepper, diced, about 1/2 cup
2 tablespoons ancho chili purée
1/2 teaspoon chipotle purée
1 tablespoon chopped cilantro
1 tablespoon chopped fresh oregano

Sort and rinse the lenitls and place them in a soup pot with the water, bay leaf, sage, and oregano sprig.
Bring the water to a boil, reduce the heat, and cook, uncovered, at a gentle boil for 15 or 20 minutes, until the lentils are tender.
Remove the herbs.
While the lentils are cooking, preheat the oven to 350F.
Rub the head of garlic with a little oil, place it on a baking sheet, and roast for about 30 minutes, until soft. When the garlic has cooled, slice off the top of the head and squeeze the garlic out of its skin.
Puree with the tomatoes in a blender or food processor and set aside.Heat the remaining oil in a large saucepan. Add the onion, 1/2 teaspoon salt, the cumin, and the dried oregano; sauté over medium heat until the onion is soft, about 7-8 minutes. Add the carrot and peppers and sauté until tender, about 5 minutes. Add the chili purées, the puréed tomatoes, and 1 teaspoon salt; simmer for 10 minutes.
Combine the lentils and their broth with the vegetables, cover, and cook over low heat for 30 minutes. Add salt to taste. For more spice, add ancho or chipotle purée to taste. Sprinkle in the fresh cilantro and oregano before serving.

For ancho purée: Stem and seed one ancho chili (dried poblano) and cover with boiling water for 15-20 minutes. Put in blender with a bit of the water and blend to purée.For chipotle purée: Recipe says to purée one can of chipotles in adobo and use that; I just chop part of a chipotle and put in a little adobo – to taste.

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