Jan 30 2013

Winter Berry Vegetable Soup/Stew

The “Berries” in the title refer to wheat berries, I use them to add body to the recipe.  The final dish is so  thick with vegetables it is almost a stew. I buy my wheat berries from the farmer’s market and health food store, (if you cannot find them, simply substitute with brown rice). The wheat berries double in size once cooked. Cooked chicken or canned beans can be added to make this a complete meal. I use this recipe to substitute for salad at lunch.


Makes eight servings, each equal to one serving of vegetable. The amount of grain added is so small I do not even count it as a full serving from the “bread” group

The recipe is below or click here for a printable recipe

1 tbsp olive oil

1 small onion, diced

2 stalks celery, diced

1 butternut squash, peeled and cubed

1 tsp dried oregano

1 tsp paprika

½ tsp chili powder

1 cup chopped or canned mushrooms

1 zucchini squash, cubed

16 ounces chicken or vegetable broth

½ cup uncooked wheat berries


Pour the olive oil into a medium-size soup pot. Add onion, celery, and butternut squash. Cover and cook until the vegetables soften about 8 minutes.

Add the seasonings, mushrooms, broth and wheat berries. Cook on medium heat until wheat berries are tender about 20 minutes. Season with salt and pepper  and serve warm.


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