wheat berries how to cook
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Wintery Wheat Berry Stew

A gorgeous, rich and hearty stew. Pair it with a chardonnay and you'll think you're in the French countryside.
Prep Time15 mins
Cook Time1 hr 10 mins
Course: dinner
Cuisine: American, French
Keyword: dairy-free, plant-based, vegan, vegetarian
Servings: 4
Calories: 340kcal
Author: caren magill


  • 1 cup wheat berries soaked overnight (optional)
  • 2 bay leaves
  • 2 tablespoons extra virgin olive oil divided
  • 1 large onion diced
  • 1 tablespoon of minced garlic
  • 1 tablespoon dried thyme
  • 1 ½ tablespoons dried rosemary
  • ½ of a fennel chopped
  • 1 delicata squash cubed
  • 1 sweet potato skinned and cubed
  • 1 cup diced cabbage 1/2 inch dice
  • ½ pound fresh oyster mushrooms sliced
  • ½ pound cremini mushrooms sliced
  • 5 medium portobello mushrooms slice
  • 4 cups vegetable soup broth
  • Salt and pepper to taste


  • In a large pot, add soaked wheat berries with 6 cups of water and kombu.  Simmer covered for about 40 mins, or until most of the water is absorbed. Once cooked, remove kombu.
  • In a skillet, sauté onions in half the olive oil for a few minutes, then add salt,garlic, thyme and rosemary.  Then add in the fennel, squash, potato and cabbage.
  • Cook for a few more minutes, then add the contents of the skillet into the pot with the wheat berries.  Add veggie soup base to desired consistency, then cover with lid and bring to a boil and simmer for 10 minutes.
  • Reusing the now empty skillet, add the remaining olive oil to the pan and then stir in mushrooms.  Add more salt and pepper to taste and cook for 5 minutes, or until mushrooms start to brown, then add to soup.
  • Cook stew for 10 to 15 more minutes, until flavors have combined.  Serve warm.


Want to cook it in the Instant Pot?  See Instructions above in blog post.


Serving: 1bowl | Calories: 340kcal | Carbohydrates: 57g | Protein: 14g | Fat: 9g | Fiber: 12g