Pressure Cooked Wheat Berry and Chickpea Stew

1 hours Prep: 25 minutes Cook: 1 hours

271 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

2	tablespoons	butter	or oil
1	large	onion	coarsely chopped
3	stalks	celery	cut into 4-5 chunks
1 1/2	cups	wheat berries	picked over and rinsed
6	cups	vegetable stock	or, beef stock or, chicken stock or, bouillon
4	small	parsnips	cut in 3-4 chunks, peeled
3/4	cup	chickpeas (garbanzo beans)	picked over and rinsed
1/3	cup	mushrooms	dried, loosely packed
2	each	bay leaves
1	tablespoon	caraway seeds
1/2	teaspoon	salt	or to taste

Directions

Heat the butter in the cooker. Saute the onion until soft, about 3 minutes.

Stir in the celery and wheat berries.

Add the stock (watch for sputtering oil), parsnips, chickpeas, mushrooms, bay leaves, and caraway seeds.

Lock the lid in place and over high heat bring to high pressure. Adjust the heat to maintain high pressure, and cook for 50 miutes.

Let the pressure drop naturally, or us a quick release method.

Remove the lid, tilting it away from you to allow any excess steam to escape.

If the wheat berries or chick peas are not quite cook ed, lock the lid back into place and return to high pressure for a few more min utes.

Remove the bay leaves, and adjust the seasonings, adding salt to taste.

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Nutrition Facts

Serving Size 462g

Amount per Serving

Calories 271 41% of calories from fat

	% Daily Value*
Total Fat 12.0g	19%
Saturated Fat 5.0g	25%
Trans Fat 0.0g
Cholesterol 22mg	7%
Sodium 2042mg	85%
Total Carbohydrate 32.0g	11%
Dietary Fiber 3.0g	13%
Sugars 2.0g
Protein 10.0g	21%

Vitamin A	123%		Vitamin C	13%
Calcium	7%		Iron	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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