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Pressure Cooked Wheat Berry & Chickpea Stew

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Recipe

 

Yield

4 servings

Prep

25 min

Cook

1 hrs

Ready

Low Cholesterol, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
2 tablespoons butter
or oil
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1 large onions
coarsely chopped
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3 stalks celery
cut into 4-5 chunks
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1 ½ cups wheat berries
picked over and rinsed
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6 cups vegetable stock
or, beef stock or, chicken stock or, bouillon
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4 small parsnips
cut in 3-4 chunks, peeled
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¾ cup chickpeas (garbanzo beans)
picked over and rinsed
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cup mushrooms
dried, loosely packed
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2 each bay leaves
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1 tablespoon caraway seeds
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½ teaspoon salt
or to taste
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Ingredients

Amount Measure Ingredient Features
3E+1 ml butter
or oil
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1 large onions
coarsely chopped
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3 stalks celery
cut into 4-5 chunks
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355 ml wheat berries
picked over and rinsed
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1.4 l vegetable stock
or, beef stock or, chicken stock or, bouillon
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4 small parsnips
cut in 3-4 chunks, peeled
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177 ml chickpeas (garbanzo beans)
picked over and rinsed
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79 ml mushrooms
dried, loosely packed
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2 each bay leaves
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15 ml caraway seeds
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2.5 ml salt
or to taste
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Directions

Heat the butter in the cooker. Sauté 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.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 447g (15.8 oz)
Amount per Serving
Calories 12347% from fat
 % Daily Value *
Total Fat 6g 10%
Saturated Fat 4g 18%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 478mg 20%
Total Carbohydrate 5g 5%
Dietary Fiber 3g 13%
Sugars g
Protein 6g
Vitamin A 4% Vitamin C 8%
Calcium 7% Iron 5%
* based on a 2,000 calorie diet How is this calculated?
 

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