Wheat Berry Minestrone with Kale

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Prep Time:

1 hour, 45 minutes

Number of Servings:

Ingredients

1 (15.5 oz) can cannellini beans, drained and rinsed
4 cups low-sodium vegetable stock, divided
1 Tbsp olive oil
1 onion, chopped
3 stalks celery, chopped
3 garlic cloves, minced
2 tsp dried basil
1 cup wheat berries, rinsed and drained
1 (14 oz) can diced tomatoes with their juice
8 cups coarsely chopped, trimmed kale (stems removed)
Salt and freshly ground black pepper

Equipment

Food processor or blender

Directions

In a food processor or high-speed blender, purée drained beans with 1 cup of the stock. Set aside.
In a large pot, heat oil over medium heat. Add onion and celery. Cook, stirring frequently, until celery is softened, about 5 minutes. Add garlic and basil and cook for 1 minute.
Add wheat berries, tomatoes and their juice, 2 cups of water, reserved puréed bean mixture, and remaining 3 cups of stock. Bring to a boil. Reduce heat to low. Cover and simmer until wheat berries are almost tender, about 1 hour.
Stir in kale. Cover and cook until kale and wheat berries are tender, about 15 minutes. Season to taste with salt and pepper.

Nutrition Info:

394 Calories, 22 g Protein, 73 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 17 g Fiber, 4 g Total fat (1 g sat), 262 mg Sodium, ★★★★★ Vitamin K, Folate, Iron, Phosphorus, ★★★★ Vitamin B1 (thiamine), Vitamin C, Magnesium, ★★★ Vitamin B6, Potassium, Zinc, ★★ Calcium, ★ Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin)

Wheat Berry Minestrone with Kale

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Ingredients

Equipment

Directions

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