Mediterranean Wheat Berry Stew
Mediterranean Wheat Berry Stew is a wholesome Greek-inspired crockpot recipe featuring tender wheat berries, chickpeas, tomatoes, carrots, and aromatic herbs. Slow-cooked until perfectly tender, this nourishing plant-based stew is packed with Mediterranean flavors and makes an ideal healthy family meal.
Equipment
- Crockpot
- Knife
- Large skillet
- Measuring cups
- Measuring spoons
- spoon
Ingredients
- 1 cup wheat berries
- 1 15 oz can chickpeas, drained and rinsed
- 1 14.5 oz can diced tomatoes
- 1 onion diced
- 2 carrots peeled and sliced
- 3 garlic cloves minced
- 4 cups vegetable broth
- ¼ cup olive oil
- 2 teaspoons dried oregano
- 1 teaspoon dried basil
- 1 teaspoon ground cumin
- Salt to taste
- Black pepper to taste
- Fresh parsley chopped (optional)
Instructions
- Heat the olive oil in a large skillet over medium heat.
- Cook the onion, carrots, and garlic for about 5 minutes until softened.
- Transfer the vegetables to the crockpot.
- Add the wheat berries, chickpeas, diced tomatoes, vegetable broth, oregano, basil, cumin, salt, and black pepper.
- Stir well to combine.
- Cover and cook on LOW for 6 hours, or until the wheat berries are tender.
- Taste and adjust the seasoning if needed.
- Garnish with fresh parsley before serving.
Notes & Wine Advice
Recipe Notes
For the best texture, soak the wheat berries overnight to reduce the cooking time. Add chopped spinach or kale during the final 15 minutes for extra vegetables and color. This stew tastes even better the next day after the Mediterranean herbs have fully developed. Serve with warm crusty bread or a traditional Greek salad for a complete meal.Wine Advice
A crisp Sauvignon Blanc pairs beautifully with the fresh Mediterranean herbs. A refreshing Rosé is another excellent match for this hearty vegetarian stew.Nutrition values
Calories: 395 kcal | Carbohydrates: 56 g | Protein: 12 g | Fat: 15 g | Saturated Fat: 2 g | Sodium: 510 mg | Sugar: 8 g