Wheat berry is a husked whole kernel of wheat with its nutritious bran intact. It’s a nice break from pasta or rice. I buy it in bulk and keep it in my freezer, where it will last for over a year. Most supermarkets carry wheat berries, and you can always find them at a health food store.
1. Bring the stock to a boil in a saucepan. Stir in the wheat berries. Reduce the heat to a simmer, cover and cook just until tender, about 45 to 50 minutes. Do not overcook. Drain off the excess liquid. Place the wheat berries in a serving bowl.
2. Spray a non-stick skillet with cooking oil and place over medium heat. Cook the corn, stirring frequently, until it begins to char, about 5 minutes over medium heat. Stir in the broccoli and red pepper. Cook for 4 minutes, or just until the vegetables begin to soften. Transfer to the bowl with the wheat berries.
3. Whisk the juice concentrate, vinegar, olive oil, honey, sesame oil and garlic in a small bowl. Pour the dressing over the wheat berry mixture and toss to coat. Garnish with the cilantro.
3 cups chicken or vegetable stock
1 cup canned corn kernels, drained
1 cup diced red bell pepper
2 tsp liquid honey
1 tsp minced fresh garlic
2 Tbsp orange juice concentrate, thawed
1 cup wheat berries
1 cup diced broccoli
1 Tbsp olive oil
1 1/2 tsp sesame oil
1/3 cup chopped fresh cilantro or parsley
2 Tbsp rice vinegar
Nutritional Analysis per Serving
Protein 5.4 g
Saturated Fat 1g
Carbohydrates 21 g
Cholesterol 1.9 mg
Sodium 118 mg
Fiber 3.7 g
Prep Time: 10 minutes
Cook Time: 45 minutes
Make Ahead: Prepare up to a day in advance and refrigerate. Serve at room temperature.