PREP: 15 minutes COOK: 6 to 8 hours (low) or 3 to 4 hours (high) MAKES 6 servings
2⁄3 cup wheat berries
1⁄2 cup regular barley
1⁄2 cup uncooked wild rice
2 14-ounce cans vegetable broth
2 cups frozen shelled sweet soybeans (edamame) or baby lima beans
3⁄4 cup chopped red sweet pepper (1 medium)
1⁄2 cup finely chopped onion (1 medium)
1 tablespoon butter
4 cloves garlic, minced
3⁄4 teaspoon dried sage, crushed
1⁄2 teaspoon salt
1⁄4 teaspoon coarse ground black pepper
Grated Parmesan cheese (optional)
1 Rinse and drain wheat berries, barley, and wild rice. In a 31⁄2 – or 4-quart slow cooker combine wheat berries, barley, wild rice, broth, edamame, sweet pepper, onion, butter, garlic, sage, salt, and black pepper.
2 Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. Stir before serving. If desired, sprinkle each serving with cheese.
PER SERVING: 342 cal., 9 g total fat (2 g sat. fat), 5 mg chol., 814 mg sodium, 50 g carb., 10 g fiber, 20 g pro.
make it vegan
Substitute olive oil for the butter and, if using, substitute desired soy cheese for the Parmesan cheese.
