Tuscan Wheat-Berry Soup with White Beans

Tuscan Wheat-Berry Soup with White Beans


  • 1 1/2 cups uncooked wheat berries or spelt
  • 4 cups water
  • 3 celery stalks, coarsely chopped
  • 3 garlic cloves, minced
  • 1 large onion, quartered
  • 1 carrot, peeled, coarsely chopped
  • 2 tablespoons olive oil
  • 2 teaspoons chopped fresh rosemary
  • 1 (14 1/2-ounce) can plum tomatoes, drained and chopped
  • 1 cup dry white wine
  • 2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained, divided
  • 3 (15.75-ounce) cans fat-free, less-sodium chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper


Soak wheat berries in water for 3 hours; drain.

Place celery, garlic, onion, and carrot in a food processor; process until vegetables are finely chopped.

Heat oil in a large Dutch oven over medium-high heat. Add onion mixture; sauté 15 minutes or until onion is tender. Stir in rosemary and tomatoes. Reduce heat; simmer 10 minutes.

Place wine and 1 can beans in a blender or food processor; process until smooth. Add bean mixture to vegetable mixture. Stir in chicken broth; bring to a boil. Stir in wheat berries; cover, reduce heat, and simmer 1 hour or until wheat berries are tender-crunchy. Stir in salt, pepper, and remaining can of beans. Remove from heat; cover and let stand 5 minutes.

  • Yield: Serves 6 (serving size: 1 3/4 cup)

Nutritional Information

Calories per serving: 251
Caloriesfromfat per serving: 24%
Fat per serving: 7.2g
Saturated fat per serving: 1.4g
Monounsaturated fat per serving: 3.3g
Polyunsaturated fat per serving: 0.6g
Protein per serving: 9.4g
Carbohydrate per serving: 37.4g
Fiber per serving: 3.2g
Cholesterol per serving: 4mg
Iron per serving: 2.5mg
Sodium per serving: 501mg
Calcium per serving: 66mg

Good to Know

Give this light soup a protein and vitamin B12 boost by adding grilled chicken breast.

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