1 cup spelt (wheat berries)
1 tablespoon olive oil
1 tablespoon coarsely chopped garlic
2 cups coarsely chopped onion
3 large ribs celery (sliced)
3 large carrots (halved length-wise and sliced)
3 cups chopped plum tomatoes
1/2cup water
1/2 pound potatoes (diced)
1 teaspoon crushed, dried basil
1 teaspoon crushed, dried oregano
1/2teaspoon crushed, dried rosemary
1/2cup finely chopped Italian parsley
Freshly ground pepper to taste
1 tablespoon fresh lemon juice (optional)
Instructions:
Soak spelt overnight in 3 1/2 cups water.
When ready to cook, heat oil in large pot. Sauté garlic and onion for 5 minutes or until tender. Add spelt and soaking liquid. Be careful; liquid may spatter. Add celery, carrots, tomatoes, water, potatoes, basil, oregano and rosemary. Bring to boil. Reduce heat to low and simmer, covered, until spelt and vegetables are tender (about 45 minutes). Stir in parsley and pepper. Add lemon juice.
Serves 6.
Nutrition information: Nutrition facts per serving: 130 calories; 3 fat g; 19 percent calories from fat;
25 g carbohydrates; 3.6 g protein; 4.8 g dietary fiber
