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Betty Tip: The rye berries are a nice complement to the hardy flavors of the cabbage and beets. Make it easy on yourself by using 3 1/2 cups purchased coleslaw mix in place of the chopped cabbage and carrot.
Prep Time 30 Minutes
Start To Finish 10 Hours 45 Minutes
8 Servings (1 2/3 cups each)
Whole Grain Serving 1/2


• 1 cup uncooked rye berries
• 4 cups water
• 3 cups chopped green cabbage
• 6 medium beets (about 1 1/4 lb), peeled, chopped (3 cups)
• 2 medium stalks celery, chopped (1 cup)
• 1 medium potato, peeled, cubed (1 cup)
• 1 medium carrot, chopped (1/2 cup)
• 1 medium onion, chopped (1/2 cup)
• 2 cloves garlic, finely chopped
• 1 can (28 oz) diced tomatoes, undrained
• 4 cups water
• 1 can (19 oz) cannellim beans, drained, rinsed
• 3 tablespoonshoney
• 1 1/2 teaspoons salt
• 1/2 teaspoon caraway seed
• 1/4 teaspoon pepper

In 5-quart nonstick Dutch oven, soak rye berries in 4 cups water in refrigerator at least 8 hours but no longer than 24 hours.

2. Heat rye berries in water to boiling over high heat. Reduce heat to low. Cover; simmer about 45 minutes or until chewy but tender. Drain.

3. In same Dutch oven, heat cooked rye berries, cabbage, beets, celery, potato, carrot, onion, garlic, tomatoes and 4 cups water to boiling over high heat. Reduce heat to low. Cover; cook 45 minutes.

4. Stir in beans, honey, salt, caraway seed and pepper. Cover; cook 30 to 45 minutes until vegetables are tender.

1 Serving: Calories 350 (Calories from Fat 15), Total Fat 1.5g (Saturated Fat 0g, Trans Fat 0g), Cholesterol 0mg, Sodium 640mg, Total Carbohydrate 69g (Dietary Fiber 7g, Sugars 16g), Protein 15g
% Daily Value: Vitamin A 25%, Vitamin C 20%, Calcium 10%, Iron 20%
Exchanges: 3 Starch, 1 Other Carbohydrate, 1 Vegetable, 1/2 Very Lean Meat
Carbohydrate Choices: 4 1/2



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