Italian Soup With Pesto

(makes 6 servings)

Ingredients:

• ½ cup wheat berries, rinsed
  
• 4 cups water
  
• ⅛ tsp. salt
  
• 5 cups reduced-sodium chicken broth
  
• 3 cups coarsely cabbage, chopped
  
• 1 sweet potato (8 oz), cut into 1-inch chunks
  
• 2 large carrots, thickly slices (1½ cups)
  
• 1 large parsnip, peeled and thickly slices
  
• 1 large onion, coarsely chopped
  
• ½ tsp. ground black pepper
  
• 1 can (14½ oz) diced tomatoes, drained
  
• 1 zucchini, halved lengthwise and cut into ½-inch-thick slices
  
• ½ cup prepared pesto
  

Preparation:

• In heavy medium saucepan over high heat, place wheat berries, 3 cups of water and salt and bring to a boil. Reduce heat to low, cover, and simmer, checking often to make sure the water has not boiled away, until the wheat berries are very tender (about 2 to 2½ hours). Drain and cool or refrigerate until ready to use.
  
• In Dutch oven, combine broth, cabbage, sweet potato, carrots, parsnip, onion, pepper and remaining water. Cover and bring to a boil over high heat. Reduce heat to low and simmer, covered, 10 minutes.
  
• Add tomatoes and zucchini. Cover and simmer until the vegetables are tender (about 10 minutes longer). Stir in wheat berries, heat through, and remove from the heat.
  
• Stir pesto into the soup or add pesto to individual serving
  
• NOTE: Wheat berries may be cooked up to 2 days ahead and kept refrigerated..
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 292 Calories, 10 g Protein, 43 g Carbohydrates, 8 g Dietary Fiber, 11 g Fat, 3 g Saturated Fat, 1,160 mg Sodium