Vegetarian Wheat Berry Stew
Prep time
Cook time
Total time
This vegetarian wheat berry stew is a hearty meatless Monday dinner or as one of your go to side dishes that's fragrant and filling.
Recipe type: Dinner
Cuisine: American
Serves: 4
  • For Spice Mixture
  • 1 Tablespoon Black Peppercorns
  • 1 Tablespoon Allspice Berries
  • ½ Teaspoon Cinnamon
  • ¼ Teaspoon Nutmeg
  • For Wheat Berry Stew
  • 2 Tablespoons Olive Oil
  • 1 Yellow Onion (sliced thin)
  • 3 Cloves Garlic (grated)
  • Kosher Salt
  • 1 Cup Wheat Berries (soaked in water overnight)
  • 5 Cups Vegetable Stock (separated)
  • 1 15 Ounce Can Garbanzo Beans (drained)
  • Il Fiorello Extra Virgin Olive Oil
  • 1 Handful Parsley (chopped)
  • 1 Lemon
  1. For Spice Mixture
  2. Place the first two spices into a spice grinder and grind until fine. Add in remaining two spices and stir to blend then set aside.
  3. For Wheat Berry Stew
  4. Heat olive oil in a large cast iron skillet, over medium heat, until hot.
  5. Once oil is hot, add onions and garlic to pan and cook until onions are soft (about 7-8 minutes).
  6. Add some salt to onions along with 1 tablespoon of seasoning mixture. Stir and cook for 2 minutes.
  7. Drain wheat berries and add to hot pan along with 4 cups of stock and give everything a good stir.
  8. Let cook for 25 minutes.
  9. Add garbanzo beans to pan and stir to combine.
  10. Cook for another 25 minutes but watch your liquid levels. When the pan starts to run dry, add 1 cup of vegetable stock. You're done cooking when that cup has been absorbed.
  11. Remove pan from heat and spoon into bowls.
  12. Drizzle with Il Fiorello olive oil, add a squirt of lemon and top with a dusting of chopped parsley.
  13. Serve
You could also use spelt, farro, or barley in this recipe and you wouldn't have to soak it overnight. Your cooking times might change though.
Recipe by My Man's Belly at