Photography by Jim Norton
Food styling by Ruth Gangbar
Prop styling by Jane Hardin
First published in Wish Winter 2006
* Wheat berries are whole grains. And not only are they full of fibre, they have a great chewy texture that is much more interesting than barley or pasta. Cooked wheat berries are also great to add to salads or pilaf – or even just to snack on.
Time saver: Soak your wheat berries overnight to shorten the total cooking time. This works for most dried beans and legumes.
Winter | Italian | Simmer | Vegetables | Vegetarian | Soups | 20-Minute Supper Club | All categories...
food
Winter White Minestrone
Low in fat and high in fibre, this hearty soup is a healthy meal in a bowl.
Ingredients (Serves 6)
| 1 tsp | minced garlic |
| 1 cup | each thinly sliced leek and celery |
| 1 tbsp | olive oil |
| 1½ cups | diced celery root (1/4-inch thick) |
| ½ cup | wheat berries* |
| 6 cups | vegetable stock |
| 2 | bay leaves |
| 1 | 19-oz can white kidney beans, drained and rinsed |
| 1½ cups | thinly sliced Napa cabbage |
| Parmesan cheese & celery leaves to garnish |
Instructions
- Place wheat berries and 1 cup water in a microwave-safe bowl, cover (with a plate or plastic wrap) and cook on high in microwave for 10-12 minutes or until tender.
- In a pot over medium heat, sweat garlic, leeks and celery in olive oil until softened. Add celery root and stir until lightly coated in oil.
- Add cooked wheat berries, stock and bay leaves.
- Bring soup to a simmer and cook until celery root is tender.
- Add beans and cabbage, stirring to heat through. Continue to cook for 5 more minutes.
- Garnish with Parmesan and celery leaves.
Nutritional information
Nutrients per serving: 170 calories, 4 g fat, 9 g protein, 27 g carbs, 7 g fibre. Excellent source of folate.
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