Spelt Berry and Tomato Stew

Serves 4

Time 1 hr

Spelt Berry and Tomato Stew

Serves 4

Time 1 hr

Ingredients

1 1/2 cupsspelt berries, soaked 8 hours or overnight in cold water to cover

3 1/2 cupslow-sodium vegetable broth

1 largegreen bell pepper, diced

1 mediumyellow onion, diced

3 clovesgarlic, finely chopped

1/8 teaspooncrushed red chile flakes

1/8 teaspoonfine sea salt

1 can (14.5-ounce)fire-roasted diced tomatoes

1 bunch (0.75-pound)kale or other hearty greens, tough stems and ribs removed, leaves sliced

1/4 cupchopped mixed fresh herbs (parsley, thyme, basil, oregano, chives, etc.)

Exclusively for Prime members in select ZIP codes.

This simple and hearty stew is an excellent way to enjoy chewy, nutty whole grain spelt berries.

Special Diets:

Dairy Free

Low Sodium

Vegan

Vegetarian

Low Fat

Ingredients

1 1/2 cupsspelt berries, soaked 8 hours or overnight in cold water to cover

3 1/2 cupslow-sodium vegetable broth

1 largegreen bell pepper, diced

1 mediumyellow onion, diced

3 clovesgarlic, finely chopped

1/8 teaspooncrushed red chile flakes

1/8 teaspoonfine sea salt

1 can (14.5-ounce)fire-roasted diced tomatoes

1 bunch (0.75-pound)kale or other hearty greens, tough stems and ribs removed, leaves sliced

1/4 cupchopped mixed fresh herbs (parsley, thyme, basil, oregano, chives, etc.)

Exclusively for Prime members in select ZIP codes.

Method

In a large saucepan, combine spelt, broth, bell pepper, onion, garlic, chile flakes and salt; bring to a boil over high heat.

Cover pan, lower heat until mixture just simmers and cook, stirring occasionally, until tender, about 40 minutes.

Add tomatoes and kale and continue to cook until spelt is tender, about 20 minutes more.

Serve topped with herbs.

Nutritional Info

Serving Size

Calories

330

Total Fat

Saturated Fat

Cholesterol

0mg

Sodium

470mg

Total Carbohydrate

69g

Dietary Fiber

10g

Total Sugars

Protein

14g

Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.