Wheat Berry Minestrone with Kale

a bowl of minestrone soup
This content originally appeared on 
tasteforlife.com
Prep Time:
1 hour, 45 minutes
Yield:
6

Ingredients

  • 1 (15.5 oz) can cannellini beans, drained and rinsed
  • 4 cups low-sodium vegetable stock, divided
  • 1 Tbsp olive oil
  • 1 onion, chopped
  • 3 stalks celery, chopped
  • 3 garlic cloves, minced
  • 2 tsp dried basil
  • 1 cup wheat berries, rinsed and drained
  • 1 (14 oz) can diced tomatoes with their juice
  • 8 cups coarsely chopped, trimmed kale (stems removed)
  • Salt and freshly ground black pepper

Equipment

  • Food processor or blender

Directions

  1. In a food processor or high-speed blender, purée drained beans with 1 cup of the stock. Set aside.
  2. In a large pot, heat oil over medium heat. Add onion and celery. Cook, stirring frequently, until celery is softened, about 5 minutes. Add garlic and basil and cook for 1 minute.
  3. Add wheat berries, tomatoes and their juice, 2 cups of water, reserved puréed bean mixture, and remaining 3 cups of stock. Bring to a boil. Reduce heat to low. Cover and simmer until wheat berries are almost tender, about 1 hour.
  4. Stir in kale. Cover and cook until kale and wheat berries are tender, about 15 minutes. Season to taste with salt and pepper.

Nutrition Info

394 Calories, 22 g Protein, 73 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 17 g Fiber, 4 g Total fat (1 g sat), 262 mg Sodium, ★★★★★ Vitamin K, Folate, Iron, Phosphorus, ★★★★ Vitamin B1 (thiamine), Vitamin C, Magnesium, ★★★ Vitamin B6, Potassium, Zinc, ★★ Calcium, ★ Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin)