Chilean Wheat Stew

Ingredients

• 1 cup (200g) wheat berries 1 cup (200g) wheat berries
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 onion, diced 1 onion, diced
• 3 cloves garlic, minced 3 cloves garlic, minced
• 2 carrots, diced 2 carrots, diced
• 2 potatoes, peeled and diced 2 potatoes, peeled and diced
• 1 red bell pepper, diced 1 red bell pepper, diced
• 1 teaspoon cumin 1 teaspoon cumin
• 1 teaspoon paprika 1 teaspoon paprika
• 4 cups (950ml) vegetable broth 4 cups (950ml) vegetable broth
• Salt and pepper, to taste Salt and pepper, to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 8g, 1g
• Carbohydrates (total, sugars): 55g, 6g
• Protein: 10g
• Fiber: 10g
• Salt: 1.5g

Preparation

1. 1.
   Rinse the wheat berries under cold water and drain.
2. 2.
   In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until fragrant and translucent.
3. 3.
   Add the diced carrots, potatoes, and red bell pepper to the pot. Sauté for a few minutes until the vegetables start to soften.
4. 4.
   Stir in the cumin and paprika, coating the vegetables with the spices.
5. 5.
   Add the rinsed wheat berries to the pot and pour in the vegetable broth. Season with salt and pepper to taste.
6. 6.
   Bring the stew to a boil, then reduce the heat to low. Cover the pot and simmer for about 1 hour, or until the wheat berries are tender and the flavors have melded together.
7. 7.
   Serve the Chilean Wheat Stew hot, garnished with fresh cilantro.

Treat your ingredients with care...

• Wheat berries — Make sure to rinse the wheat berries thoroughly before cooking to remove any debris. This will ensure a clean and flavorful stew.

Tips & Tricks

• For a spicier kick, add a pinch of chili flakes or a diced jalapeño pepper to the stew.
• If you prefer a thicker consistency, you can mash some of the cooked vegetables with a fork or blend a portion of the stew before serving.
• Serve the Chilean Wheat Stew with a squeeze of fresh lemon juice for a tangy twist.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to deepen and develop further.

Serving advice

Serve the Chilean Wheat Stew in deep bowls, allowing the aroma to waft through the air. Accompany it with a slice of crusty bread or a side of steamed rice for a complete and satisfying meal.

Presentation advice

Garnish the Chilean Wheat Stew with a sprinkle of fresh cilantro leaves to add a pop of color and freshness. Serve it in rustic earthenware bowls to enhance the traditional and homely feel of the dish.