• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • Start Here
  • Recipes
    • Recipe Index
    • Vegetarian
    • Vegan
    • Gluten Free Recipes
    • Drinks
    • Seasonal
      • Fall
      • Winter
      • Spring
      • Summer
Vanilla And Bean

Vanilla And Bean

Sweet and Savory Vegetarian

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • Subscribe
  • Shop
  • About
    • Subscribe
    • A little bit about me…
    • Contact
    • Let’s Work Together
    • Blogs I’m Reading
    • Blogger Resources
Home » Main Dish » Soups/Stews/Chili

Smoky White Bean Kale and Wheat Berry Stew

By Traci · Jump to Recipe

Packed with earthy flavors, texture rich Smoky White Bean Kale and Wheat Berry Stew is quick to pull together with a long, slow simmer. Serve with the crustiest, seediest sourdough for a super cozy meal. This recipe is vegetarian + vegan.

This post may contain affiliate links, which means if you click and make a purchase, I may make a commission at no cost to you. See my Affiliate Disclosure for more information.
Overhead shot of wheat berry stew with a slice of sourdough ready for sharing.

Hearty, warming and super cozy, wheat berry stew is comforting and flavor packed. Subtle smoky flavors with chewy texture and vibrant flavors, this is a perfect stew to warm up with. 

Ingredients For Wheat Berry Stew

This stew calls for wheat berries. They’re fiber rich with a chewy texture similar to barley. Find wheat berries in the bulk isle or online. Here’s what you’ll need to make this soup: 

  • Dry Cannellini Beans or Canned*
  • Wheat Berries
  • Olive Oil
  • Leeks
  • Celery
  • Garlic
  • Smoky Paprika
  • Veggie Broth
  • Thyme
  • Kale
  • Parsley 
  • Lemon

You’ll soak the beans (if using dry beans) and wheat berries overnight, so a bit of advance prep is needed. 

Wheat Berries soaking in water.     Chopped kale in a bowl. Overhead shot of ingredients for wheat berry stew.     Soaking White Beans in a jar of water.

How to Make Wheat Berry Stew

This stew is simple enough to make. With most of the cook time hands off, it’ll free you up for whipping up other things like a salad and/or dessert! If dry white beans are unavailable, canned can be subbed and added towards the end of cooking, just to warm through.  

  • First, heat oil on medium in a large soup pot or dutch oven to just shimmering. Add the leeks, carrots and celery and cook until softened.
  • Second, stir in the garlic and paprika, then pour in the dry beans, wheat berries, broth, tomatoes and sprigs of thyme
  • Next, bring the stew to a simmer, lid and cook on low for 1 hour and 20-30 minutes stirring a few times .
  • Last, just a few minutes before the stew is finished, stir in the Kale and allow to wilt. Add a squeeze of lemon and cook for just a few minutes longer. 

The soup’s ready when the beans and wheat berries are tender. Serve this wheat berry stew piping hot and with slabs of crusty bread for dippin’.

Sautéing ingredients in a Dutch oven for wheat berry stew.   Adding beans, tomatoes and what berries to the Dutch oven. Wheat Berry Stew in a bowl with a spoon and a slice of bread.

A Few Recipe Notes

  • Most of the 1 hour 40 minutes to make this wheat berry stew is hands-off cooking time. Once the majority of the ingredients are added to the soup pot, it simmers away for about an hour and a half.
  • To properly prepare dried beans and grains, they need to be soaked overnight. This is to improve their digestibility and nutrient absorption. However, I’ve prepared this stew with and without soaking, because I forgot or didn’t plan (almost always :/ ) , and achieved similar results.
  • If dried cannellini beans are unavailable, use canned, but add them towards the end of cooking when the kale is added.
  • Wheat berries are a slightly sweet, nutty and chewy whole grain. I love them so much, they’ve become a pantry staple. They add an earthy depth and heartiness to this stew. There are several varieties including hard red and hard white. I use hard white because that’s what I can find in the bulk bins, but either can be used (according to their package directions). Use the rest of your bag of wheat berries to make this Summer Garbanzo Salad.
  • This wheat berry stew thickens as it cooks, so if a thinner stew is desired, add more broth or water towards the end of cooking.

Other Hearty Stews/Soups to Enjoy

  • Lentil Mushroom Cabbage Roll Soup
  • Slow Cooker Vegetarian Taco Soup
  • Hoppin John Stew
  • Moroccan Lentil Chickpea Stew
Overhead shot of wheat berry stew with a slice of sourdough ready for sharing.
Print Recipe

the recipe

Smoky White Bean Kale and Wheat Berry Stew

Prep Time:15 minutes
Cook Time:1 hour 30 minutes
Total Time:1 hour 45 minutes
Servings:4 Hearty Servings
Calories:345kcal
Author:Traci York | Vanilla And Bean
**Advanced Prep Recommended*** Packed with earthy flavors, texture rich Smoky White Bean Kale and Wheat Berry Stew is quick to pull together with a long, slow simmer. Serve with the crustiest, seediest sourdough for a super cozy meal. Vegan.

Ingredients

  • 1/2 C (125g) Dry Cannellini Beans* soaked overnight and rinsed
  • 1/2 C (110g) Wheat Berries** (Hard White) soaked overnight and rinsed
  • 2 Tbs Extra Virgin Olive Oil
  • 2 C (145g) Leeks cut in half, lengthwise, and white and light green parts sliced thin (about 1 large)
  • 1 C (110g) Carrots large dice
  • 1 C (65g) Celery large dice
  • 3 Large Cloves of Garlic minced
  • 2 tsp Smoky Paprika
  • 5 C (1.05kg) Vegetable Broth plus extra for thinning as needed (or water)
  • 1 Can (411g) Diced Fire Roasted Tomatoes
  • 4 Sprigs of Thyme
  • 2 C (50g) Kale (I like Lacinato kale) or Swiss Chard chopped
  • 1/4 C (6g) Parsley chopped
  • 1 Lemon

Instructions

  • Heat oil on medium in a large soup pot or dutch oven to just shimmering. Add the leeks, carrots and celery and cook on medium-low stirring occasionally for 6-7 minutes or until softened. Stir in the garlic and paprika, just enough to coat the vegetables. Pour in the beans, wheat berries, broth, tomatoes and sprigs of thyme (the leaves will fall off during cooking and you'll fish out the stems later). Bring the stew to a simmer. Turn the heat to low and simmer with the lid on for 1 hour and 20-30 minutes stirring a few times and checking to see if more broth (or water) is needed as the stew will thicken towards the end of cooking. Adjust as needed with broth or water. The soup is ready when the beans are tender and the wheat berries are tender yet still chewy.
  • Five minutes before removing the stew from the heat, stir in the kale. It will wilt down slightly. Just before serving, stir in the parsley and juice of 1/2 a lemon. Season with plenty of pepper and salt to taste. Serve with more parsley and lemon wedges. 
  • Store in a lidded container in the refrigerator for up to three days or in the freezer for up to two weeks. Thaw in the fridge overnight and gently reheat on the stove. 

Notes

*Dry cannellini beans (white beans) can sometimes be hard to find. You can sub one can cooked cannellini beans (425g) rinsed and drained. Add to the stew at the same time the kale is added. 
**I've made this recipe with and without soaking the beans and wheat berries. The cooking time and results were the same for me. However, I do soak overnight, at least 12 hours, when I remember.
Recipe adapted from Vegetarian Times.
Nutrition is provided as a courtesy and is an estimate. If this information is important to you, please have it verified independently.
Calories: 345kcal | Carbohydrates: 59g | Protein: 13g | Fat: 8g | Saturated Fat: 1g | Sodium: 1405mg | Potassium: 956mg | Fiber: 11g | Sugar: 10g | Vitamin A: 11440IU | Vitamin C: 72mg | Calcium: 220mg | Iron: 6mg
Tried this recipe?Loved it? Take a snap of what you made and share on social: @VanillaAndBean, tag #VanillaAndBean!

You might also like:

Coconut Curried French Lentil Soup in a bowl garnished with thyme leaves ready to eat.

Coconut Curried French Lentil Soup

Creamy Mushroom and Wild Rice Soup in a bowl and ready to eat.

Creamy Vegan Mushroom and Wild Rice Soup

Grits and greens with black eyed peas with grits in a bowl with a spoon.

Black Eyed Peas with Smoky Collards and Cheesy Grits

Speedy Miso Spinach Mushroom Ramen in a bowl with chop sticks picking up noodles.

Speedy Miso Spinach Mushroom Ramen

Shares6.5kPinShareYummly

Join over 6000 Subscribers in the Vanilla And Bean community to receive free weekly vegetarian, vegan and sweets recipe inspiration delivered right to your inbox!

Please select all the ways you would like to hear from Vanilla And Bean:

You will receive recipes and kitchen tips, along with information about our partners and offerings. By entering your information, you agree to our Privacy Policy and Terms of Use.

💌 I use Mailchimp as my marketing platform. By clicking subscribe, you acknowledge that your information will be transferred to Mailchimp for processing. Learn more about Mailchimp's privacy practices here.
 
Previous Post: « Black Bean Sweet Potato Quinoa Salad with Smoky Pepitas and Roasted Jalapeño Lime Dressing
Next Post: Hot Cross Buns with Rum Soaked Currants »

Primary Sidebar

well hello!

Welcome to Vanilla And Bean! I’m Traci and this is my blog. So Glad You Stopped By!

Here you’ll find full of flavor vegetarian comfort food with vegan and gluten free recipes too. I also share sourdough, sweets and naturally sweetened baked goods and desserts recipes because we all gotta have a little balance!

Learn More About Traci  OR  The Blog!

sign up!

Join over 6,000 Vanilla And Bean subscribers and get vegetarian recipes delivered to your inbox!

 

Click Here to Subscribe

Veggie Dinner Round UP Post

start here!

Why vegetarian, what you’ll find on Vanilla And Bean and fan favorites all right here!

Click Here to Start

Footer

Affiliate Info

Vanilla And Bean is monetized in part through the use of affiliate links. As an Amazon Associate I earn from qualifying purchases. This means that if you click on a link and/or purchase an item after clicking on a link, Vanilla And Bean may receive a percentage of the sales price. I only recommend products that I love and use through my affiliate links. Thank you for your support!

© Vanilla And Bean, LLC  – 2020. Unauthorized use and/or duplication of any content or images without express and written permission from this blog’s owner is prohibited. Licensing inquiries for publication, general distribution, and/or commercial use, please contact me on my contact page.

Copyright © 2021 · Vanilla and Bean · Website by Meyne

Menu

Home · Recipes · Contact · Privacy Policy
Terms of Use · California Privacy Notice

Copyright © 2021 · Vanilla and Bean On Genesis Framework · Log in

Vanilla And Bean and our partners use cookies to enhance user experience and to analyze performance and traffic on our website. By using the Site, you consent to the use of cookies. Learn More

COOKIE SETTINGS   ACCEPT
Cookie Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.

Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

CookieTypeDurationDescription
__cfduid14 weeksThe cookie is set by CloudFare. The cookie is used to identify individual clients behind a shared IP address d apply security settings on a per-client basis. It doesnot correspond to any user ID in the web application and does not store any personally identifiable information.
cookielawinfo-checkbox-necessary011 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-non-necessary011 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Non Necessary".
OptanonConsent01 yearTracks users cookie consent preferences
viewed_cookie_policy011 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Advertisement
CookieTypeDurationDescription
IDE12 yearsUsed by Google DoubleClick and stores information about how the user uses the website and any other advertisement before visiting the website. This is used to present users with ads that are relevant to them according to the user profile.
VISITOR_INFO1_LIVE15 monthsThis cookie is set by Youtube. Used to track the information of the embedded YouTube videos on a website.
Analytics

Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.

CookieTypeDurationDescription
_ga02 yearsThis cookie is installed by Google Analytics. The cookie is used to calculate visitor, session, camapign data and keep track of site usage for the site's analytics report. The cookies store information anonymously and assigns a randoly generated number to identify unique visitors.
_gid01 dayThis cookie is installed by Google Analytics. The cookie is used to store information of how visitors use a website and helps in creating an analytics report of how the wbsite is doing. The data collected including the number visitors, the source where they have come from, and the pages viisted in an anonymous form.
ad-id16 monthsProvided by amazon-adsystem.com for tracking user actions on other websites to provide targeted content
GPS030 minutesThis cookie is set by Youtube and registers a unique ID for tracking users based on their geographical location
Performance

Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.

CookieTypeDurationDescription
_gat01 minuteThis cookies is installed by Google Universal Analytics to throttle the request rate to limit the colllection of data on high traffic sites.
YSC1This cookies is set by Youtube and is used to track the views of embedded videos.
YTCpersistent10 minutesThis cookie is set by Youtube to manage the embed and viewing of videos
  • Home
  • Start Here
  • Recipes
    ▼
    • Vegetarian
    • Vegan
    • Drinks
    • Gluten Free
    • Seasonal
      ▼
      • Fall
      • Winter
      • Spring
      • Summer
  • Shop
  • About
    ▼
    • A little bit about me…
    • Let’s Work Together
    • Blogs I’m Reading
    • Blogger Resources
    • Contact
  • Sign Up For Vanilla and Bean’s Weekly Newsletter!