Wheat Berries, Kale, and Butter Beans Stew [Vegan]

Here’s a straightforward, flavorful, and satisfying dish that combines wheat berries, kale, and butter beans cooked in a hint of olive oil with the added depth of kale, onions, and seasonings. This versatile dish is capable of satisfying hunger at midday, and its portability makes it an excellent choice for picnics, potlucks, or even a leisurely dinner gathering. Butter beans bring substantiality to the dish, providing a significant boost in both protein and fiber content, effectively transforming it into a well-rounded and satisfying meal.

Contents

Wheatberry, Kale, and Butter Bean Stew: A Hearty Vegan Delight Wheat berries, kale, and butter beans stew recipe requires the following ingredients: one cup of wheat berries, two cups of water or vegetable broth, two tablespoons of olive oil, one onion chopped, three cloves of garlic minced, two cups of curly kale stems removed and chopped, one can of butter beans drained and rinsed, one teaspoon of ground cumin, one teaspoon of smoked paprika, salt, and black pepper.Preheat your oven to 375°F (190°C). Rinse one cup of wheat berries and soak them in water for at least eight hours or overnight. Drain the wheat berries and place them in a medium saucepan with four cups of water. Bring to a boil, then reduce heat to low and simmer for about an hour or until the wheat berries are tender.To Assemble:Notes

Wheatberry, Kale, and Butter Bean Stew: A Hearty Vegan Delight

Wheat berries, kale, and butter beans stew recipe requires the following ingredients: one cup of wheat berries, two cups of water or vegetable broth, two tablespoons of olive oil, one onion chopped, three cloves of garlic minced, two cups of curly kale stems removed and chopped, one can of butter beans drained and rinsed, one teaspoon of ground cumin, one teaspoon of smoked paprika, salt, and black pepper.

1 cup wheat berries
2 1/2 cups water
1/4 cup apple cider vinegar
1 garlic clove, optional
1-2 small red chili peppers, depending on desired level of heat
1 teaspoon kosher salt

One cup dried gigantes beans, soaked overnight and rinsed, or two 15-ounce cans of butter beans, drained and rinsed.
1 garlic clove
1 small dried bay leaf

2-3 tablespoons olive oil
1 teaspoon mustard seeds
1 teaspoon ground cumin
1 large red onion, sliced
2 garlic cloves, minced
One bunch of kale, stems removed and coarsely chopped.
Salt and a few grinds of freshly ground black pepper, to taste.
1 tablespoon fresh lemon juice
About 1 1/2 teaspoons of coarse salt, or use your discretion

Preheat your oven to 375°F (190°C). Rinse one cup of wheat berries and soak them in water for at least eight hours or overnight. Drain the wheat berries and place them in a medium saucepan with four cups of water. Bring to a boil, then reduce heat to low and simmer for about an hour or until the wheat berries are tender.

Combine wheat berries with water, apple cider vinegar, three cloves of minced garlic, a pinch of black pepper, and a dash of kosher salt in a large pot. Bring the mixture to a boil over high heat.
Simmer the mixture vigorously, then adjust the heat to maintain a gentle bubble and continue cooking, covered, for approximately 35-40 minutes or until the wheat berries have achieved a tender yet still slightly chewy consistency.
Stir the mixture occasionally as the wheat berries cook, ensuring they remain submerged in their liquid. If the grains appear to be drying out before reaching doneness, gently add an additional 1/4 cup of water and continue cooking until they’re tender.
Discard garlic and pepper, then set them aside with the drained liquid.

Cover the beans with approximately 2 1/2 inches of water in a large pot, then add garlic and a bay leaf for added flavor.
Cook on high heat, bringing the mixture to a rolling boil before reducing the intensity to a simmer and allowing it to cook undisturbed for approximately 10-15 minutes.
Allow the heat to dissipate slightly, then permit the beans to cook slowly and gently until they reach a state of perfect tenderness, but still retain some firmness, taking approximately 35-40 minutes to achieve this ideal texture.
Add salt, then continue cooking for an additional five to seven minutes before turning off the heat.
When preparing to use canned beans, ensure they are thoroughly drained of excess liquid. Discard garlic and bay leaf.

To Assemble:

Heat olive oil to a moderate warmth in a substantial saucepan or frying pan.
Add the mustard seeds and cumin, allowing them to simmer for approximately 1 minute as they begin to burst forth with their nutty aroma.
Sauté onions and garlic, constantly stirring for approximately two minutes, or until the onions have softened and their pungent aroma is released.
As kale cooks, add it to the mixture and stir occasionally until its vibrant green hue begins to soften, signifying a gentle wilting process.
Wheat berries and beans are added, carefully tossed to combine, then allowed to simmer, covered, at a low temperature for approximately four to five minutes.
Season with salt and pepper to taste.
Serve the tea warm with a squeeze of fresh lemon juice.