Bring on the whole grains! Today I would like to feature a recipe using wheat berries.
What are wheat berries?
Wheat berries are a complete whole grain (whole wheat kernels). That means that they include the bran, germ, and endosperm – all three parts are needed to be considered a true whole grain. Wheat berries are relatively inexpensive (i.e. one cup of wheat berries at Whole Foods Market cost me $0.70) and are easy to prepare. They taste delicious as an ingredient in both savory and sweet recipes.
Why are wheat berries good for you?
Wheat berries are packed with protein, fiber, iron, magnesium, and vitamin E. All of which are needed to maintain a healthy body.
What can you make with wheat berries?
Wheat berries can be easily be found at Whole Foods Market in the bulk grain section, at health food stores, or in the “natural” section of most large grocery chains. Wheat berries are prepared like pasta – in a pot of boiling water that has been salted. Wheat berries have a nutty flavor and a great chewy texture (kind of like brown rice) and can be added to soups, stews, and salads, or served with fresh vegetables or dried fruit. The only thing to consider when preparing wheat berries (and many whole grains) is the prep time. Wheat berries take about 45 minutes to cook (until they become tender), but they can be prepared ahead of time and stored in the refrigerator for several days. Trust me, like most things, they are worth the wait.
The recipe below has been adapted from a recipe by Pompeian Olive Oil featured in Food Network’s April 2010 issue
Ingredients
- 4 cups water
- 1/2 cup dry wheat berries
- 1/2 cup of black beans, rinsed and drained
- 1 cup frozen, shelled edamame, thawed
- 1/2 yellow pepper, chopped
- 1 cup chopped grape tomatoes
- 1/2 cup finely chopped red onion
- 2 Tbsp. red wine vinegar
- 2 Tbsp. olive oil (or Extra Virgin Olive Oil)
- Kosher salt and freshly cracked black pepper to taste
Directions
- In a medium sized sauce-pan, combine water and wheat berries and bring to a boil.
- Reduce heat, cover and simmer 45 minutes or until wheat berries are tender.
- Place in a strainer and run under cold water to cool quickly, drain well.
- Combine the wheat berries with the remaining ingredients in a medium bowl.
- Serve immediately or cover and refrigerate up to 8 hours in advance.
This looks fantastic! I am making a quinoa salad as I write.
I’ve never had wheatberries but I really want to! I imagine that they are similar to barley texture-wise (another grain that I adore). This looks like a great salad!
Hi! Just found your blog and thinks it’s terrific! I’m always excited to discover fellow RDs with inspiring blogs and beautiful photography.
And I need to eat more wheat berries. I always forget about them. Yum!
Love this salad. The edamame gives it nice color too!
I love wheatberries! I am definitely going to make this salad, thanks!
Wow, your salad is so colorful – gorgeous! Hooray for bring on the whole grains – high five!
I love wheat berries! This looks colourful and delicious!
These are my wheat berry recipes:
http://tastespace.wordpress.com/tag/wheat-berries/
I really love the Wheat Berry Salad with Almonds and Spinach in a Citrus Dressing
I have had wheatberry salad before. Not like yours in that it had dried cranberries, sunflower seeds, chopped cucumber, etc. in it. It was delicious. I will try this recipe though. I have edamame beans (?) and really don’t like the taste of them. They were cooked. Can you eat them raw?
[...] it. I luckily found space in my tiny condo-sized freezer until I spotted this delicious salad at Keep Your Diet Real, who spotted it from an ad in a [...]
Does anyone have the nutritional facts for this recipe? I’m on weight watchers and want to know how many points it will be.
I have made this many times and am in love with it. That said I make mine with Balsamic vinegar also, really gives a nice flavorful kick. Trying again tonight with Pomegranite Balsamic.