Chilean creamy wheat berry stew with mussels, squash, and parsley green oil
Chilean Food
Intermediate

Chilean creamy wheat berry stew with mussels, squash, and parsley green oil

An original Chilean-inspired stew combining cooked wheat berries, squash, and sautéed mussels in a creamy broth scented with white wine, garlic, and oregano. It is finished with a parsley and lemon green oil for freshness and color.

25 minPrep
40 minCook
65 minTotal
4Servings
High Protein

Ingredients

Adjust servings
4
  • 300 g cooked wheat berries (well escurrido)
  • 500 g cleaned mussels, shell removed (si están congelados, descongelar antes)
  • 350 g kabocha squash (pelado and diced small)
  • 180 g onion (chopped diced small)
  • 12 g garlic (chopped fino)
  • 120 ml white wine (for cocinar)
  • 750 ml vegetable broth (hot)
  • 120 ml heavy cream (at room temperature)
  • 80 g Chanco cheese (grated grueso)
  • 45 ml olive oil (divided)
  • 20 g butter (unsalted)
  • 20 g fresh parsley (leaves and stalks tiernos)
  • 15 ml lemon juice (freshly squeezed)
  • 2 g dried oregano
  • 2 g merken chile spice
  • 6 g salt (or a taste)
  • 1 g black pepper (freshly ground)

Nutrition facts

per serving

497 kcal
Calories
24 g
Protein
35 g
Carbs
26 g
Fat
5 g
Fiber
30 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

GlutenDairyShellfishSulfites

Instructions

  1. 1

    1. In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the onion and cook for 5 minutes until translucent. Stir in the garlic and cook 1 more minute without letting it brown.

  2. 2

    2. Add the kabocha squash, dried oregano, half of the salt, and the black pepper. Stir for 1 minute to release the aromas.

  3. 3

    3. Pour in the white wine and cook for 2 to 3 minutes until the alcohol partially evaporates. Add the hot vegetable broth, cover partially, and cook over medium-low heat for 15 minutes, until the squash is very tender.

  4. 4

    4. Meanwhile, make the green oil: blend or process the parsley with 2 tablespoons of olive oil, the lemon juice, and a pinch of salt until you have a fluid sauce. Set aside.

  5. 5

    5. In a large skillet, melt the butter with 1 tablespoon of olive oil over medium-high heat. Add the mussels and merken, and sauté for 3 to 4 minutes until cooked and fragrant. Reserve the mussels with their cooking juices.

  6. 6

    6. When the squash is soft, mash about one-third of it directly in the pot with a spoon or masher to give the stew a creamy texture. Add the cooked wheat berries and cook for 5 minutes, stirring occasionally.

  7. 7

    7. Reduce the heat and stir in the heavy cream, the mussels with their juices, and the grated Chanco cheese. Cook for 3 to 4 minutes, stirring gently, until the cheese melts and the stew becomes creamy. Adjust with the remaining salt if needed.

  8. 8

    8. For an optional gratin finish, transfer the stew to an oven-safe dish, sprinkle a little of the cheese over the top, and broil at 450°F / 230°C for 4 to 6 minutes until lightly golden.

  9. 9

    9. Serve hot and finish each portion with parsley green oil on top.

  10. 10

    10. Refrigerate any leftovers and reheat over low heat until thoroughly hot before serving.

Chef tips

For the best texture, use cooked wheat berries that are tender but still firm, not overcooked. If the mussels release a lot of liquid, add it gradually so you can control the thickness of the stew.

Substitutions

You can replace Chanco cheese with low-moisture mozzarella or a firm fresh cheese. If you do not have kabocha squash, use butternut squash. Parsley can be swapped for cilantro for a fresher profile.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Non-stick frying panIllustrative image

    T-fal Ultimate Hard Anodized 12" Non-Stick Pan

    Eggs, omelets and stir-fries

    • Eggs and omelets that don’t stick
    • Comfortable, sturdy handle
    • Use wooden or silicone utensils
    View on Amazon

As an Amazon Associate, I earn from qualifying purchases.

Ratings & reviews

Sign in to rate this recipe

Sign in