Wheat berry vegetable stew -ww
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| ½ | cup | Wheat berries |
| 2 | teaspoons | Olive oil |
| 1 | Onion; sliced | |
| 2 | Garlic cloves; minced | |
| 2 | cups | Cauliflower florets |
| 1 | medium | Zucchini; halved lengthwise and sliced into strips |
| 1 | medium | Yellow squash; halved lengthwise and sliced into strips |
| 1 | cup | Diced tomatoes; low salt |
| 1 | teaspoon | Rosemary; minced |
| ¼ | teaspoon | Freshly ground black pepper |
| ¼ | teaspoon | Salt |
| ¼ | cup | Chopped basil |
| ¼ | cup | Fresh flat-leaf parsley; chopped |
| ½ | teaspoon | Thyme; minced |
Directions
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, 6 g Protein, 67 mg Calcium .
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@...> on Feb 11, 1998