White Bean and Wheat Berry "Risotto" with Kale and Bacon (bits)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 228.4
- Total Fat: 3.5 g
- Cholesterol: 3.5 mg
- Sodium: 686.4 mg
- Total Carbs: 37.8 g
- Dietary Fiber: 8.9 g
- Protein: 12.8 g
View full nutritional breakdown of White Bean and Wheat Berry "Risotto" with Kale and Bacon (bits) calories by ingredient
Introduction
You can't beat 13g protein and 9g fiber in a meatless dish! Yum! Adapted from "Vegan on the Cheap." You can't beat 13g protein and 9g fiber in a meatless dish! Yum! Adapted from "Vegan on the Cheap."Number of Servings: 6
Ingredients
-
2 tbsp olive oil
1 cup finely chopped onion (I used 1 small onion when I made it)
1 garlic clove, minced
8oz white mushrooms, sliced
1 cup wheat berries (or use barley)
3-4 cups vegetable (or chicken) stock
salt
3 cups finely chopped kale
1 1/2 cups (one 15oz can) white beans, drained and rinsed
1/4 cup bacon bits (or to taste)
1/4 cup skim milk
1 tbsp butter or non-hydrogenated substitute
1 1/2 tsp savory (or substitute marjoram, thyme, sage, or a mixture)
black pepper
Directions
1) In a large skillet, heat oil over med. heat. Add onion, cover, and cook until tender, about 5 minutes. Add garlic and mushrooms and cook until tender, about 3 minutes.
2) Stir in the wheat berries and 3 cups of stock. Season with salt to taste (amount depends on the saltiness of your stock). Bring to a boil over high heat, then reduce to low, cover, and cook, stirring occasionally, until the berries are tender and most of the stock is absorbed, about an hour. Halfway through the cooking time, stir in the kale. If needed, add more stock. Stir in the beans and bits and simmer until heated through,
3) When the berries are tender, remove from the heat and stir in the milk, margarine, and spice-of-choice. Season with salt and pepper to taste and serve at once.\
Makes 4-6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user LOVELYMRSB.
2) Stir in the wheat berries and 3 cups of stock. Season with salt to taste (amount depends on the saltiness of your stock). Bring to a boil over high heat, then reduce to low, cover, and cook, stirring occasionally, until the berries are tender and most of the stock is absorbed, about an hour. Halfway through the cooking time, stir in the kale. If needed, add more stock. Stir in the beans and bits and simmer until heated through,
3) When the berries are tender, remove from the heat and stir in the milk, margarine, and spice-of-choice. Season with salt and pepper to taste and serve at once.\
Makes 4-6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user LOVELYMRSB.