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Wheat Berries, Kale, and Butter Beans Stew [Vegan]

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This is a simple, flavor-packed hearty meal of wheat berries, kale, and butter beans sautéed together in a little bit of olive oil with kale and onions and spices. It’s filling on its own for lunch, you can bring it to a picnic or potluck, or make it a part of a nice evening meal. Butter beans brings heft to the dish; they add a boost of protein and fiber, making it a complete meal.

Wheat Berries, Kale, and Butter Beans Stew [Vegan]

Ingredients

For the Wheat Berries:

  • 1 cup wheat berries
  • 2 1/2 cups water
  • 1/4 cup apple cider vinegar
  • 1 garlic clove, optional
  • 1 small red chili pepper, optional
  • 1 teaspoon kosher salt

For the Butter Beans:

  • 1 cup dried butter/lima beans or gigantes beans, picked over and soaked overnight or 2 15-ounce cans of butter beans, drained
  • 1 garlic clove
  • 1 small dried bay leaf

For the Rest:

  • 2-3 tablespoons olive oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon ground cumin
  • 1 large red onion, sliced
  • 2 garlic cloves, minced
  • 1 bunch kale, stemmed and chopped roughly
  • Salt and freshly ground black pepper, to taste
  • 1 tablespoon fresh lemon juice
  • 1 1/2 teaspoon coarse salt or to taste

Preparation

To Make Wheat Berries:

  1. In a large pot, combine wheat berries with water, vinegar, garlic, pepper, and salt and cook over high heat.
  2. Bring to a boil, reduce heat, and cook covered until wheat berries are soft but chewy, about 35 to 40 minutes.
  3. Check and stir occasionally while wheat berries are cooking, and if all the liquid gets absorbed before the wheat berries are done, add a little more water (in 1/4 cup increments).
  4. Drain, discard garlic and pepper, and set aside.

To Make Beans:

  1. Rinse beans place in a large pot, cover with about 2 1/2 inches water and add garlic and bay leaf.
  2. Cook over medium-high heat, bring to a boil and let beans cook for about 10 to 15 minutes.
  3. Reduce heat and let beans simmer until tender (but not bursting), about 35 to 40 minutes.
  4. Add salt, cook for another 5 or so minutes, and turn off heat.
  5. Drain beans when ready to use. Remove and discard garlic and bay leaf.

To Assemble:

  1. Heat olive oil over medium heat in a large saucepan or skillet.
  2. Stir in mustard seeds and cumin and cook for about a minute until the seeds start popping.
  3. Add onions and garlic and sauté, stirring often for about 2 minutes until onions soften and become fragrant.
  4. Add kale and stir occasionally until kale starts to wilt.
  5. Add in wheat berries and beans, toss gently to mix and let cook covered for 4 to 5 minutes under low heat.
  6. Taste and season with salt and pepper as desired.
  7. Add lemon juice and serve warm.

Notes

Total Calories: 1048 | Total Carbs: 173 g | Total Fat: 44 g | Total Protein: 50 g | Total Sodium: 3291 g | Total Sugar: 6 g

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AUTHOR & RECIPE DETAILS


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Simple, nourishing, and budget-friendly foods inspired by African flavors. Hello, I’m Elsa and I chronicle my adventures exploring nourishing and vibrant plant-based foods on my blog, The Whinery. When I’m not in my tiny kitchen in Vancouver, BC whipping up delicious meals, I travel, dabble in photography and explore sustainable coffee houses.


 

 

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