Recipes

Wheat Berry & Spinach Turkey Soup

This soup freezes well; however, additional broth may need to be added to compensate for the swelling of the delicious, nutty and chewy wheat berries.

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Nutritional Information
(per serving, 1/8th of recipe)

Calories: 184
Protein: 15 g
Carbohydrate: 13 g
Fibre: 3 g
Sugars: 3 g
Fat: 8 g

 

Saturated Fat: 1.5 g
Trans Fat: 0 g
Cholesterol: 39 mg
Sodium: 678 mg
Potassium: 426 mg

 

Ingredients

2 Tbsp (30 mL) canola oil
1/2 onion, diced
2 garlic cloves, minced
1 lb (500 g) lean ground turkey
½ cup (125 mL) wheatberries
½ tsp (2 mL) red pepper flakes
½ tsp (2 mL) dried thyme
2 bay leaves

½ tsp (2 mL) salt
½ tsp (2 mL) pepper
6 cups (1.5 L) reduced sodium chicken broth
2 carrots, peeled and diced
1 zucchini, diced
1 cup (250 mL) packed fresh spinach
3 Tbsp (45 mL) soy sauce, optional to taste if desired

 

Instructions

In a 4-quart (4-L) pot, heat oil over medium heat. Add the onion and garlic, and cook until onion is translucent, about two minutes. Add the ground turkey and cook, stirring to break up into chunks and browned slightly.

Add the wheatberries, red pepper flakes, thyme, bay leaves, salt and pepper. Cook for five minutes. Add chicken broth. Bring to a boil, then reduce to simmer until wheat berries have softened and are chewy in texture, about 30 minutes. Add the carrots, zuchini and spinach until vegetables are tender, about 10 minutes. If desired add soy sauce just prior to serving. Remove bay leaves before serving.


Serves 8 to 10.