Wheat Berry Black Bean Soup

Serves 8


  • 1 tablespoon olive oil
  • 4 cups onion, chopped
  • 1 3/4 cups carrot, chopped
  • 1 cup celery, chopped
  • 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

Heat olive oil in a Dutch oven over medium-high heat. Add onion, carrot, celery, and garlic; saute 15 minutes or until tender. Stir in wheat berries; saute 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.

Serv. Size: 1 cup

Amount Per Serving

Cals: 215 From Fat: 14

Total Fat: 3.4g

Cholesterol: 0mg

Sodium: 704mg

Total Carb: 36.4g

Dietary Fiber: 9.9g

Sugars: na

Protein: 10.5g