| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Dairy | Dutch | 8 | Servings | |
INGREDIENTS
| 1 | c | Dried white beans, such as |
| flageolets soaked | ||
| overnight | ||
| 1/2 | c | Wheat berries, soaked |
| overnight | ||
| 6 | c | Water |
| 1 | Leafy celery top | |
| 1 | Piece carrot | |
| 1 | Bay leaf | |
| 1 | T | Light olive oil or canola |
| oil | ||
| 2 | Garlic cloves, halved | |
| 1 | t | Extra virgin olive oil |
| 1 | Onion, chopped | |
| 3 | Garlic cloves, minced | |
| 1 | Carrots, diced | |
| 1 | Parsnip, diced | |
| 1/2 | Head savoy cabbage, halved | |
| and cored and coarsely | ||
| chopped divided use | ||
| 1 | T | Chopped fresh sage or |
| 3/4-teaspoon dried sage | ||
| 1 | T | Chopped fresh rosemary |
| leaves | ||
| Salt and cayenne pepper, to | ||
| taste | ||
| 14 | oz | Diced tomatoes, canned with |
| juice | ||
| 5 | t | Vegetarian bouillon |
| 1/2 | lb | Green beans, ends trimmed |
| and cut into 1+1/2-inch | ||
| lengths or shorter | ||
| blanched and refreshed | ||
| 2 | T | Chopped fresh parsley |
| preferably Italian | ||
| flat-leaf | ||
| 2 | T | Chopped fresh cilantro |
| 2 | T | Kale pesto, see recipe |
| 3/4 | c | Freshly grated Parmesan |
| cheese optional garnish |
INSTRUCTIONS
MAKES 4-quarts; 8 as main course. BEANS AND WHEAT BERRIES: Rinse the soaked beans and wheat berries and put them in a pressure cooker. Add the water, leafy piece of celery, chunk of carrot, bay leaf or two, light olive oil or canola oil and garlic cloves, halved, green centers removed. Stir well. The pressure cooker should be about half full, no more than two-thirds full. Cover and lock; heat to full pressure. Let cook under pressure about 2 minutes. Turn off the heat and let the cooker stand on the same burner for about 1 hour or until it cools of it's own accord. Discard the celery; mash the cooked chunk of carrot. Remove the bay leaf and boiled garlic (if you prefer). Pour the beans and wheat berries into a large strainer over a 4-cup or large measuring bowl. Blanch the green beans in plenty of boiling water for abotu 60 to 90 seconds. Transfer to a bowl of ice water. Drain. Set aside. SOUP: While the cooker cools, start the soup. In a large pot or Dutch oven (5-6 qt), heat (extra) virgin olive oil to medium and add the onion. Cook, stirring, until soft, 4 to 5 minutes. Add the minced garlic, diced carrot, diced parsnip, half of the chopped cabbage, sage (chopped or chiffonade) and rosemary. Cook, stirring, until fragrant, about 4 minute more. Add pinches of salt and cayenne pepper. Stir well. Finally add the tomatoes with juice, water reserved from pressure cooker, vegetarian bouillon (cubes or paste) and the rest of the cabbage. Add water to cover the vegetables by about 1/2-inch or more. Bring to a simmer (do no boil); cover; reduce heat; and simmer gently at least 15 minutes. Add the green beans, white beans and wheat berries. Heat through. Add parsley, cilantro and kale pesto. Turn off heat and let stand about 5 minutes. Adjust seasonings with salt, pepper, rubbed sage, garlic powder. Serve with a warmed crusty french roll. Offer the Parmesan at table. (The soup will keep, covered, in the refrigerator for up to 3 days.) Hanneman Tested: 10/12/98 [Per serving Calories 236; Fat 6G (20%cff); Cholesterol 6mg; Sodium 271mg; Potassium 760mg; 38g carbs, 5g fiber - estimate: wheat berries are not in the database] NOTES : Based on Janet Fletcher's Soup and Barbara Gollman and Kim Pierce's Phytopia Pesto. Recipe by: based on Eating Well Oct 1998 p66: "Autumn Minestrone" Posted to EAT-LF Digest by Pat Hanneman <kitpath@earthlink.net> on Oct 13, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 1930
Calories From Fat: 1290
Total Fat: 145.5g
Cholesterol: 570.5mg
Sodium: 5158.6mg
Potassium: 826.8mg
Carbohydrates: 41.2g
Fiber: 7g
Sugar: 4.9g
Protein: 121.6g