SPELT, TOMATO AND BEAN STEW

SPELT, TOMATO AND BEAN STEW
 PREP: 4 HRS. COOK: 90 MIN   SERVES 8
A relative cf wheat, spett has a pleasantly chewy texture and tastes both nutty and sweet. The ancient whole
grain te packed with Fiber (8 grams in each cooked cup! )to help you feel fuller longer. and zinc to bolster your immunity.

• 1 cup dried white navy beans
• 2 teaspoons olive oil
• 1 diced yellow onion
• 1 cup spelt
• 1 28-ounce can crushed fire roasted tomatoes
• 1 large carrot, chopped
• 1/2 pound diced potato
• 2 sliced celery stalks
• 1 cup sliced cremini mushrooms
• 1 1/2 teaspoons dried thyme Salt and pepper, to taste
• 1/2 bunch kale, ribs removed and chopped Grated Parmesan cheese

1. Place beans in a large bowl, cover with water and soak for at least 4 hours, preferably overnight. Drain beans and add to a large saucepan with 5 cups of water. Bring to a boil,reduce heat and simmer until tender, about 45 minutes.

2. In a skillet, heat olive oil over medium heat and cook onion until softened, about 4 minutes. Add to pot with beans along with spelt, tomatoes, carrot, potato, celery, mushrooms, thyme and salt and pepper to taste. Fieturn to boil, reduce heat and simmer covered until spelt is tender; about 40 minutes.

3. Stir in kale and cook 2 minutes more. Divide among serving bowls and garnish with Parmesan

 cheese. Perserving: 258 calories, 2.5 g fat (.5 g saturated fat), O mg cholesterol, 13 g protein, 50 g carbohydrates, 13 g fiber; 175 mg sodium.