Wheat Berry Vegetable Stew -ww
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegetarian | 2try, Grains, New, Soups and s, Vegetarian | 4 | Servings |
INGREDIENTS
| 1/2 | c | Wheat berries |
| 2 | t | Olive oil |
| 1 | Onion, sliced | |
| 2 | Garlic cloves, minced | |
| 2 | c | Cauliflower florets |
| 1 | Zucchini, halved lengthwise | |
| and sliced into strips | ||
| 1 | Yellow squash, halved | |
| lengthwise and sliced | ||
| into | ||
| strips | ||
| 1 | c | Diced tomatoes, low salt |
| 1 | t | Rosemary, minced |
| 1/4 | t | Freshly ground black pepper |
| 1/4 | t | Salt |
| 1/4 | c | Chopped basil |
| 1/4 | c | Fresh flat-leaf parsley |
| chopped | ||
| 1/2 | t | Thyme, minced |
| g Protein, 67 mg Calcium . |
INSTRUCTIONS
In a medium saucepan, combine the wheat berries and 2 cups water; bring to a boil. Reduce the heat and simmer, covered, until softened but not tender, about 1 hour. (To prepare in a microwave, combine the wheat berries and 2 cups water in a microwavable dish. With a vented cover, microwave on High until the water comes to a boil, 7 minutes; microwave at 40% power, 50 minutes.) In a medium nonstick skillet, heat the oil. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Add the garlic; cook, stirring, about 1 minute. Stir in the wheat berries, cauliflower, zucchini, squash, tomatoes, rosemary, pepper, salt and 1 cup water; bring to a boil. Reduce the heat and simmer until the wheat berries and vegetables are tender, about 30 minutes. Stir in the basil, parsley and thyme. SERVING PROVIDES: 1 Bread, 2 Fruit/Vegetables, 1 Fat. PER SERVING: 169 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 176 mg Sodium, 31 g Total Carbohydrate, 4 g Dietary Fiber, Recipe from Weight Watchers Versatile Vegetarian (C) Weight Watchers Light and Tasty Deluxe 1997 The Learning Company, Inc. Recipes Weight Watchers International, Inc., owner of the registered trademark. Notes: Wheat berries are whole kernels of wheat; their flavor is slightly sweet, slightly nutty and utterly delicious. Find them in natural food stores. Recipe by: Weight Watchers Versatile Vegetarian Posted to EAT-LF Digest by KitPATh <phannema@wizard.ucr.edu> on Feb 11, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 163
Calories From Fat: 32
Total Fat: 3.7g
Cholesterol: 0mg
Sodium: 625.9mg
Potassium: 770.6mg
Carbohydrates: 26.6g
Fiber: 9.9g
Sugar: 4g
Protein: 9.4g