Asparagus, Pea & Navy Bean Wheat Berry Risotto

Premake your favorite hearty recipe and freeze individual servings for grab-and-reheat dinners. By the time evening rolls around after a long day’s work, it's uncommon for the average individual to have the energy to cook an elaborate meal. The single best thing you can do to ease the weekday dinner blues is to make a few favorites ahead of time and freeze for those nights you can’t be bothered. Not only will having frozen meals on hand significantly decrease your urge to reach for the takeout menu, but it will also decrease your overall food costs and keep you eating healthily. Prepare our Asparagus, Pea & Navy Bean Wheat Berry Risotto in advance.


Check out our make-ahead meal plan! 

Prep Time
40 min
Cook Time
40 min
80 min


  • 2 tbsp extra-virgin olive oil
  • 2 shallots, minced
  • 3 cloves garlic, minced
  • 2 tsp dried thyme
  • 2 cups wheat berries
  • 1 13.5-oz BPA-free can 
coconut milk
  • 2 cups asparagus, trimmed and 
cut into ½-inch pieces
  • 9 oz BPA-free canned 
navy beans
  • 1 cup green peas (fresh 
or frozen)
  • 2 tsp lemon zest and 1/4 cup 
fresh lemon juice, divided
  • 1 tsp sea salt


  • 1/4 cup chopped fresh flat-
leaf parsley


  1. In a medium stockpot on medium-high, heat oil. Add shallots and sauté until translucent, about 2 minutes.
  2. Add garlic and thyme and sauté until fragrant, about 1 minute.
  3. Add wheat berries and toast for 2 minutes; stir in 2 cups of water. Cover and cook, stirring the berries occasionally. Once water has been absorbed, slowly stir in 2½ cups water, ½ cup at a time, until wheat berries are completely cooked. The entire process will take between 40 and 45 minutes.
  4. Stir in coconut milk and cook for about 5 minutes or until liquid has absorbed.
  5. Add asparagus and cook until green and tender, about 3 minutes.
  6. Stir in navy beans, green peas and lemon zest and cook until heated through, about 2 minutes.
  7. Stir in lemon juice and salt. Garnish with parsley and serve. Or if freezing, portion into individual-sized oven-safe pie plates for future meals. Cover with foil, label and freeze. When cooking from frozen, reheat in oven at 375°F for 30 to 35 minutes.

Nutrition Information

  • Serving Size 1 cup
  • Calories 465
  • Carbohydrate Content 64 g
  • Cholesterol Content 0 mg
  • Fat Content 20 g
  • Fiber Content 13 g
  • Protein Content 15 g
  • Saturated Fat Content 13 g
  • Sodium Content 454 mg
  • Sugar Content 4 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g