The Food Issue
2015
grainswest.com
35
Wheat Berry and
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.
Ingredients
2 Tbsp (30 mL)
canola oil
½
onion, diced
2
garlic cloves, minced
1 lb (500 g)
lean ground turkey
½ cup (125 mL)
wheat berries
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 2 minutes. Add the ground turkey
and brown, breaking into chunks as it
cooks.
Add the wheat berries, red pepper
flakes, thyme, bay leaves, salt and
pepper. Cook for 5 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,
zucchini and spinach until vegeables are
tender, about 10 minutes. If desired add
soy sauce just prior to serving. Remove
bay leaves before serving.
Serves 8 to 10.
Nutritional Information
(per serving,
1 /8 th
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
