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🍽️ Hearty Vegetable Stew with Wheat

250 kcal · 30 min · 4 servings

Ingredients

• 150 g wheat
• 350 g Brussels sprouts
• 350 g cauliflower
• 250 g green beans
• 2 tbsp rapeseed oil (for sweating)
• 1 vegetable onion
• 1 l hot vegetable broth
• salt
• pepper (from the mill)
• 1 tbsp chopped parsley

Instructions

1. 1. Cover the wheat with water so that it is completely submerged.
2. 2. Let the wheat soak overnight.
3. 3. Remove the dried tips and leaves from the Brussels sprouts.
4. 4. Wash the Brussels sprouts thoroughly under running water.
5. 5. Cut a small cross into the hard stalk (the bottom) of each Brussels sprout.
6. 6. Remove the outer leaves from the cauliflower.
7. 7. Wash the cauliflower thoroughly.
8. 8. Break the cauliflower into small, bite-sized florets.
9. 9. Remove the hard ends and strings from the beans.
10. 10. Wash the beans.
11. 11. Cut the beans in half.
12. 12. Pour some oil into a large pot.
13. 13. Heat the oil over medium heat.
14. 14. Peel the onion.
15. 15. Dice the onion into very small cubes.
16. 16. Add the onion cubes to the hot oil.
17. 17. Sauté the onions briefly until they are soft.
18. 18. Drain the soaking water from the wheat.
19. 19. Add the drained wheat to the pot with the onions.
20. 20. Add the prepared Brussels sprouts, cauliflower, and beans to the pot.
21. 21. Stir everything briefly to lightly sauté the vegetables.
22. 22. Pour vegetable broth into the pot until everything is just covered.
23. 23. Reduce the heat to low.
24. 24. Let the stew simmer gently on low heat for 30 to 35 minutes.
25. 25. Season the stew at the end with salt and pepper to taste.
26. 26. Taste the sauce thoroughly and adjust the seasoning if necessary.
27. 27. Get fresh parsley and chop it finely.
28. 28. Sprinkle the parsley over the finished stew.
29. 29. Serve the stew hot.

Nutrition per serving

• kcal: 250
• Protein: 13 g · Fett/Fat: 7 g · Carbs: 33 g