Spelt, Tomato & White Bean Stew

I find I end up using the same familiar grains in my meals ( brown rice, quinoa, kamut pasta). I wanted to branch out and cash in on the wide variety of fiber, vitamins, minerals and antioxidants that so many of the ancient grains offer. An ancient grain means it has not been altered over time by either primitive crossing techniques or modern genetic modification. Spelt is an ancient grain rich in energy-producing B vitamins & has 30% more protein than standard whole wheat. A relative of wheat, spelt has a chewy texture and tastes both nutty & sweet. Spelt does contain gluten but in considerably smaller quantities than whole wheat. The ancient whole grain is packed with fiber and zinc to bolster your immunity. This is an easy, nourishing, one-pot meal to prepare (Gaeli you will like that ;) ) & tastes even better the next day!

Ingredients:

2 tsp coconut oil 1 diced yellow onion 2 garlic cloves, minced 1 cup spelt berries 1 28-ounce can organic diced tomatoes 5 cups of water 1 large carrot, chopped 3 large potatoes, cubed 2 sliced celery stalks 1 portobello mushroom, sliced 1 tsp cayenne pepper 2 Tbsp nutritional yeast 2 tsp dried thyme 3 Tbsp chopped parsley salt & pepper to taste 3 big handfuls of kale ( or more if ya like!) 2 cans organic white beans feta cheese (optional)

Directions:

1. In a pot, heat coconut oil over medium heat. Cook onion & garlic for a few minutes. 2. Add spelt, tomatoes, water, carrots, potatoes, celery, mushrooms, parsley, cayenne, yeast, thyme & salt & pepper to the pot. Bring to a boil, reduce heat & simmer covered until spelt is tender, about 40 minutes. Add more water if needed but keep chunky consistency. 3. In the last 5 minutes of cooking time, fold in beans & kale. 4. Divide among serving bowls and crumble desired amount of feta cheese on top.