Wheat Berry and Wild Mushroom Soup with Whole-Wheat Pasta
Courtesy of Wheat Foods Council 8 Servings • 10 Min. Prep Time • 1 Hr. 36 Min. Cook Time| Ingredients |
|---|
| 1 c. uncooked wheat berries |
| 2 c. boiling water |
| 1/2 c. dried porcini or shitake mushrooms (about 3/4 oz.) |
| 1/2 c. finely chopped fresh parsley |
| 3 garlic cloves, minced |
| 1 1/2 tsp. olive oil |
| 1 c. diced onion |
| 4 carrots, sliced |
| 6 c. reduced sodium chicken broth |
| 1/2 c. white wine (or unsweetened apple juice can be substituted for wine) |
| 1 Tbsp. tomato paste |
| 1 1/2 c. cooked whole-wheat pasta such as penne |
| 5 oz. fresh spinach |
| 1/2 tsp. salt |
| 1/4 tsp. black pepper |
| 6 Tbsp. (1 1/2-oz.) grated fresh Parmesan cheese |
Directions:
1. Place wheat berries in a medium saucepan; cover with water to 2-in. above wheat berries. Bring to a boil; reduce heat, and cook, uncovered, 1 hour or until tender. Drain.
2. Combine 2 cups boiling water and mushrooms in a bowl; cover and let stand 30 minutes.
3. Drain mushrooms, reserve soaking liquid. Discard mushroom stems; thinly slice mushroom caps.
4. Combine parsley and garlic; divide into 2 equal portions.
5. Heat olive oil in a large Dutch oven over medium-high heat. Add cooked wheat berries, mushrooms, 1/2 of parsley mixture, onion and carrots; sauté 5 minutes. Stir in reserved mushroom liquid, broth, wine and tomato paste; bring to a boil. Cover, reduce heat, and simmer 30 minutes.
6. Add pasta, spinach, salt and pepper. Cook for 1 minute or until
thoroughly heated. Stir in reserved parsley mixture. Spoon soup into bowls and top with cheese.
* Time Saver Tip: Cook extra wheat berries as directed in the recipe or they can be prepared following the brown rice directions in a rice cooker. Freeze for later use.
Nutrition:
Calories: 231; Total Fat: 3g; Saturated Fat: 1g; Cholesterol: 4mg; Total Carbs: 35g; Fiber: 7g; Protein: 13g; Sodium: 692mg;