Ingredients

1 tablespoon olive oil
1 cup chopped onion
4 garlic cloves, minced
1 medium zucchini, thinly sliced
8 ounces fresh mushrooms, sliced
1 teaspoon dried Italian seasoning
1/2 teaspoon crushed red pepper
Two 14 1/2-ounce cans diced tomatoes
8-ounce can tomato sauce
14 1/2-ounce can vegetable stock
2/3 cup cracked wheat
15 1/2-ounce can kidney beans, rinsed and drained
14 1/2-ounce can green beans, drained
1/4 cup fresh parsley
3/4 cup shredded mozzarella cheese

Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; saute 5 minutes or until tender. Add zucchini and mushrooms; cook 5 minutes. Add Italian seasoning, crushed red pepper, tomatoes, tomato sauce, vegetable stock and cracked wheat. Bring to a boil; cover, reduce heat and simmer 30 minutes. Uncover and add kidney beans, green beans and parsley; simmer until heated through. Ladle about 1 1/3 cups into each bread bowl (recipe follows). Sprinkle with cheese. Makes 6 servings.
Nutrition information per serving: 260 cal., 14 g pro., 45 g carbo., 10 g fiber, 6 g fat, 8 mg chol., 1,180 mg sodium.

Whole Wheat Bread Bowls

1 1/4 cups warm water (105 to 115 F)
1 package active dry yeast
1 1/2 teaspoons sugar
1 1/2 teaspoons salt
1 tablespoon oil
2 1/4 to 2 3/4 cups bread flour
1 cup whole wheat flour
1 egg, beaten
1 tablespoon milk

Directions

Measure water into a large bowl. Sprinkle in yeast; stir until dissolved. Add sugar, salt, oil and 1 1/4 cups bread flour; beat until smooth. Add whole wheat flour and enough additional bread flour to make a stiff dough. Turn onto a lightly floured board; knead until smooth and elastic, 10 to 12 minutes. Place dough in a bowl that has been lightly coated with nonstick spray, turning to grease top. Cover; let rise in warm place until doubled, about 1 hour.

Preheat oven to 400 F. Grease the outsides of 6 ovenproof bowls that are approximately 4 inches in diameter (such as 10-ounce custard cups).

Punch dough down; divide into 6 pieces. Cover and let rest 10 minutes. Spread each piece into a circle about 6 inches in diameter. Place over outside of bowl, working dough with hands until it fits. Set bowls, dough side up, on a baking sheet coated with nonstick spray. Cover with plastic wrap; let rise in warm place until doubled, about 30 minutes.

Combine egg and milk; gently brush mixture on dough. Bake in oven at 400 F for 15 to 20 minutes until golden brown. Using potholders, carefully remove the bowls. Set bread bowls, open side up, on baking pan; bake for 5 minutes. Makes six 4-inch bowls.

Nutrition information per serving: 279 cal., 10 g pro., 53 g carbo., 3.9 g fiber, 3.6 g fat, 9 mg chol., 588 mg sodium.