Spelt Berry and Tomato Stew

Spelt Berry and Tomato Stew

Serves 4

This simple and hearty stew is an excellent way to enjoy chewy, nutty whole grain spelt berries.

Ingredients: 
  • 1 1/2 cup spelt berries, soaked 8 hours or overnight in cold water to cover
  • 3 1/2 cups low-sodium vegetable broth
  • 1 large green bell pepper, diced
  • 1 onion, diced
  • 3 cloves garlic, finely chopped
  • 1/8 teaspoon crushed red pepper flakes
  • 1/8 teaspoon fine sea salt
  • 1 (14.5-ounce) can fire-roasted diced tomatoes
  • 1 (0.75-pound) bunch kale or other hearty greens, tough stems and ribs removed, leaves sliced
  • 1/4 cup chopped mixed fresh herbs (parsley, thyme, basil, oregano, chives, etc.)
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Method: 

In a large saucepan, combine spelt, broth, bell pepper, onion, garlic, pepper flakes and salt; bring to a boil over high heat. Cover pan, lower heat until mixture just simmers and cook, stirring occasionally, until tender, about 40 minutes. Add tomatoes and kale and continue to cook until spelt is tender, about 20 minutes more. Serve topped with herbs.

Nutritional Info: 
Per Serving:330 calories (25 from fat), 3g total fat, 0g saturated fat, 0mg cholesterol, 470mg sodium, 69g carbohydrate (10g dietary fiber, 9g sugar), 14g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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