• 4servings
  • 20minutes
  • 139calories

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsA, B1, B3, B6, B9, C
MineralsSelenium, Copper, Natrium, Chromium, Potassium, Magnesium, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 3 tablespoons extra virgin olive oil , plus oil for drizzling

  2. 1 medium leek , including a little green, thinly sliced

  3. Salt and freshly ground black pepper

  4. 1/4 pound green or wax beans , sliced into 1-inch pieces (1 scant cup)

  5. 1 small zucchini, pattypan, or summer squash , thinly sliced

  6. 1/2 cup white wine, vegetable stock , or water

  7. 2 cups cooked wheat berries

  8. 2 medium ripe tomatoes , cored and cut into wedges

  9. 1/2 cup chopped fresh basil or parsley leaves

Instructions Jump to Ingredients ↑

  1. Put the oil in a large saucepan or deep skillet with a lid over medium-high heat. When hot, add the leek and sprinkle with salt and pepper. Cook, stirring occasionally, until soft, about 2 minutes. Add the green beans and zucchini and stir to coat with the oil. Stir in the wine.

  2. Reduce the heat to medium-low, cover, and cook, stirring once or twice, until the vegetables are just starting to get tender, 5 to 7 minutes. Raise the heat a bit and stir in the wheat berries.

  3. Cook, stirring frequently, until hot and bubbling, a minute or two. Stir in the tomatoes, season again with salt and pepper, cover, and turn off the heat. After about 5 minutes, add the herb and fluff the stew gently with a fork. Taste and adjust the seasoning. Serve right away or at room temperature (up to an hour or so later), drizzled with a little more olive oil if you like.

  4. Quick Wheat Berry Stew with Fall Vegetables.

  5. You can make this right through the winter: Instead of the leeks, green beans, and zucchini, use 1 medium yellow onion, a couple of medium turnips or carrots, chopped, and an acorn squash, peeled, seeded, and chopped. Increase the cooking time in Step 2 to 15 to 20 minutes. Instead of the tomatoes, cut several cabbage or Swiss chard leaves into ribbons (enough to make a heaping cup) and stir them into the pot. Cook for about 5 minutes more, then finish with a tablespoon minced fresh sage leaves (or a teaspoon dried) in place of the basil or parsley.

  6. Quick Wheat Berry Stew with Citrus, Dried Fruit, and Nuts.

  7. A nice change of pace: Instead of the leeks, green beans, and zucchini, use 2 tablespoons minced peeled fresh ginger, 3 or 4 small Valencia oranges or tangerines (peeled, thinly sliced crosswise, and seeded), and ½ cup dried cranberries or cherries. Instead of the tomatoes, stir ½ cup chopped dried apricots or dates into the pot. Finish with ¼ cup chopped almonds or pistachios in place of the basil or parsley.

  8. Quick Wheat Berry Stew with Spring Vegetables.

  9. A celebration: Instead of the leeks, green beans, and zucchini, use 2 or 3 scallions, snap or snow peas, and a handful of asparagus spears (sliced into 1-inch pieces). Instead of the tomatoes, use ½ cup fresh peas. Finish with fresh chopped fresh mint leaves in place of the basil or parsley.


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