Significant fiber and plenty of antioxidants make whole grains like wheat berries (barley, bulgur), as well as beans, lentils, and split peas, key players in the arsenal of heart-healthy foods. Ingredient tip: Porcini or shiitake mushrooms give this a nice, almost meaty flavor. For any kind of mushrooms, halve them if large. Serving tip: Easy to make ahead. As leftover soup sits in fridge the wheat berries will absorb some of the liquid, but that’s easily remedied by adding more water.
Wheat Berry and Wild Mushroom Soup
Rate this recipe!
Ingredients
- 1- 1/4 cup uncooked wheat berries
- 2/3 cup dried porcini or shiitake mushrooms (about 1/2 ounce)
- 2/3 cup dried shiitake mushrooms (about ½ ounce)
- 3 tablespoons olive oil
- 1- 1/2 cups coarsely chopped onion (1 medium)
- 1- 1/2 cups chopped celery
- 1- 1/2 cups coarsely chopped carrot (1-2 large)
- 2 cloves garlic, minced
- 1 teaspoon sea salt, divided
- 2 (15 ounce) cans butter or cannellini beans, rinsed and drained
- 1-2 tablespoons finely chopped fresh rosemary or thyme
- 1/4 teaspoon freshly groubd black pepper
- 3 tablespoons chopped fresh parsley
Instructions
- Place wheat berries in a bowl; cover with plenty of water (berries will absorb some) and let stand 8 hours or overnight.
- Drain wheat berries and place in a Dutch oven or large saucepan with 6 1/2 cups water. Bring to a boil; stir in mushrooms. Reduce heat and simmer, covered, 20–25 minutes or until tender. Stir in 1/2 teaspoon salt.
- Heat oil in a large nonstick skillet over medium heat. Add onion, celery, and carrot. Cook for 10 minutes or until vegetables are nearly tender. Stir in garlic and cook 1 minute. Add vegetable mixture to pot with wheat berry mixture. Stir in remaining 1/2 teaspoon salt, beans, rosemary or thyme, and pepper. Let simmer 4–5 minutes to allow flavors to blend. Stir in parsley, plus salt to taste, and serve.
Recipe Notes
Nutrition Facts
Wheat Berry and Wild Mushroom Soup
Amount Per Serving
Calories 266
% Daily Value*
Sodium 503mg
21%
Total Carbohydrates 45g
15%
Dietary Fiber 10g
40%
Protein 10g
20%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 266 cal, 20% fat cal, 6g fat, 1g sat fat, 0mg chol, 10g protein, 45g carb, 10g fiber, 503mg sodium
