1. Heat the oil in a large heavy soup pot or Dutch oven over medium heat. Add the onion. Cook, stirring, until tender, about five minutes. Stir in the garlic, ground allspice and cayenne. Stir together for about one minute, then add the wheat berries, tomato paste and 4 cups of water. Bring to a boil, and add salt to taste. Reduce the heat, cover and simmer 30 minutes. Add 2 tablespoons each of the parsley and dill or mint, and stir in the winter squash and chickpeas. Bring back to a boil, reduce the heat and simmer for another 45 minutes to an hour until the beans and wheat berries are tender and the squash is beginning to fall apart.
2. Uncover the pot, and turn the heat to high so that the liquid returns to a boil. Boil until the liquid is reduced to a syrupy consistency. Remove from the heat, and stir in the remaining herbs. Taste and adjust salt. Serve hot or warm in wide soup bowls.
Advance preparation: You can make this a few days ahead through Step 1. Reheat and reduce liquid (which will already be thicker if you've made it ahead) on the day you are serving.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (429g)|
|Recipe Makes: 6 Servings|
|Calories from Fat: 30 (11%)|
|Amt Per Serving||% DV|
|Total Fat 3.3g||4 %|
|Saturated Fat 0.5g||2 %|
|Monounsaturated Fat 1.6g|
|Polyunsanturated Fat 0.9g|
|Cholesterol 0mg||0 %|
|Sodium 858.9mg||30 %|
|Potassium 690.7mg||18 %|
|Total Carbohydrate 56.3g||17 %|
|Dietary Fiber 11.4g||45 %|
|Sugars, other 44.9g|
|Protein 8.8g||13 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 276
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
There are no reviews yet. Be the first!