Wheat Berry-Black Bean Soup

"I often make a big pot of soup for my husband's colleagues since they are enthusiastic 'guinea pigs' for my culinary adventures." -Beth Easter, Watertown, MA

Yield: 8 servings (serving size: 1 cup)

Ingredients

• 1  tablespoon  olive oil
• 4  cups  chopped onion
• 1 3/4  cups  chopped carrot
• 1  cup  chopped celery
• 3  garlic cloves, minced
• 1/2  cup  uncooked wheat berries (hard winter wheat)
• 4 1/3  cups  water, divided
• 2  (14-ounce) cans fat-free, less-sodium chicken broth
• 1/2  cup  sun-dried tomatoes, packed without oil, chopped
• 2  teaspoons  ground cumin
• 2  (15-ounce) cans black beans, rinsed and drained
• 1  (7-ounce) can chipotle chiles in adobo sauce
• 1  tablespoon  tomato paste

Preparation

Heat olive oil in a Dutch oven over medium-high heat. Add onion, carrot, celery, and garlic; sauté 15 minutes or until tender. Stir in wheat berries; sauté 2 minutes. Add 4 cups water and broth; bring to a boil. Partially cover, reduce heat, and simmer 1 hour.

Stir in sun-dried tomatoes, 2 teaspoons cumin, and beans. Remove 1 1/2 teaspoons adobo sauce from can of chipotle chiles; reserve remaining chipotle chiles and adobo sauce for another use. Add adobo sauce to onion mixture; simmer 30 minutes or until wheat berries are tender. Combine remaining 1/3 cup water and tomato paste in a bowl, stirring with a whisk. Add tomato paste mixture to onion mixture. Simmer for 15 minutes.

Nutritional Information

Calories:

215 (14% from fat)

Fat:

3.4g (sat 0.3g,mono 1.3g,poly 1.1g)

Protein:

10.5g

Carbohydrate:

36.4g

Fiber:

9.9g

Cholesterol:

0.0mg

Iron:

3.5mg

Sodium:

704mg

Calcium:

80mg