Smoky White Bean Kale and Wheat Berry Stew
**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.
Servings 4 Hearty Servings
- 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
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.
*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.
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