There’s something magical about a soup that simmers away on the stove, filling your home with the most incredible aromas. This Hearty Wheat Berry and White Bean Soup is the epitome of rustic comfort food. Chewy wheat berries and creamy white beans cook right in the savory, paprika-spiced broth, creating a wonderfully thick and satisfying meal. Packed with leeks, carrots, celery, and Swiss chard, it’s a one-pot wonder that’s as nourishing as it is delicious. Get ready to curl up with a bowl of pure coziness!
Ingredients
• ½ cup / 100g dried white beans
• 2 Tbs / 30ml olive oil
• 1 medium leek, white and light-green parts sliced, about 1 cup / 100g
• 1 carrot, peeled and chopped, about ½ cup / 75g
• 1 celery stalk, trimmed and chopped, about ⅓ cup / 40g
• 3 cloves garlic, minced
• 1 tsp / 5ml smoked paprika
• 5 cups / 1.2L low-sodium vegetable broth or water
• 1 14.5-oz / 411g can diced, no-salt tomatoes with liquid
• ½ cup / 95g wheat berries
• 2 sprigs fresh sage, optional
• 2 cups / 60g Swiss chard greens, sliced
• ¼ cup / 15g chopped fresh parsley
Instructions
1. Place the white beans in a medium bowl, cover with cold water, and let them soak overnight. Drain and set aside.2. Heat the olive oil in a large saucepan or Dutch oven over medium-high heat. Add the leek, carrot, and celery. Sauté for 5 to 7 minutes, stirring occasionally, until the vegetables soften and begin to brown at the edges. Add the minced garlic and smoked paprika, and cook for 1 minute more until fragrant.3. Stir in the vegetable broth, diced tomatoes with their liquid, wheat berries, soaked beans, and sage sprigs, if using. Bring the mixture to a boil.4. Once boiling, reduce the heat to medium-low, cover the pan partially, and let it simmer for about 1 hour, or until the wheat berries and beans are tender. If the soup becomes too thick, add a splash more broth or water.5. Stir in the sliced Swiss chard and fresh parsley. Cook for 5 more minutes, until the chard has wilted. Remove the sage sprigs, season with salt and pepper to taste, and serve hot.
Nutritional Information
• Nutrition Information
• Calories: 297
• Protein: 11 g
• Total Fat: 7 g
• Saturated Fat: 1 g
• Carbohydrates: 47 g
• Cholesterol: 0 mg
• Sodium: 254 mg
• Fiber: 3 g
• Sugar: 8 g
Pro Tips
• Experiment with different beans. While white beans are classic, this soup is fantastic with cannellini, Great Northern, or even chickpeas for a different texture.
• For a gluten-free version, swap the wheat berries for ½ cup of brown rice or quinoa. Note that you may need to adjust the simmering time accordingly.
• Brighten the flavors just before serving with a squeeze of fresh lemon juice or a drizzle of high-quality balsamic vinegar. It makes a world of difference!
• This soup tastes even better the next day! Store it in an airtight container in the refrigerator for up to 4 days. You may need to add a splash of broth when reheating as the grains will absorb more liquid.
FAQ
Q: Is this wheat berry and white bean soup a good source of plant-based protein
A: Yes, this soup is an excellent source of vegetarian protein. The combination of chewy wheat berries and creamy white beans provides a substantial 11 grams of protein per serving, making it a complete and satisfying meal.
Q: Can I make this hearty soup vegan
A: Absolutely! This recipe is easily made vegan as all the ingredients are naturally plant-based. Simply ensure you are using a certified vegan vegetable broth to keep the entire dish free of animal products.
Q: How can I make this soup gluten-free
A: To make a gluten-free version, replace the wheat berries with ½ cup of brown rice or quinoa. Keep in mind that cooking times may vary, so simmer the soup until your chosen grain is tender.
Q: What’s the best way to store this vegetarian soup for meal prep
A: This soup is perfect for meal prep and tastes even better the next day. Store it in an airtight container in the refrigerator for up to 4 days. The wheat berries will continue to absorb liquid, so you may need to add a splash of broth or water when reheating.
