Wheat berry is a husked whole kernel of wheat with its nutritious bran intact. It has a chewy, nutty texture. I buy it in bulk and keep it in my freezer.
1. Add the wheat berries and stock to a saucepan and bring to a boil. Reduce the heat to low, cover and cook for 45 to 50 minutes or until the wheat berries are tender but still chewy. Drain any excess liquid and place in a serving bowl.
2. Meanwhile, lightly coat a small nonstick skillet with cooking spray, add the oil and set over medium heat. Add the onion and sauté for 3 minutes or until just tender. Add the red pepper and sauté for 2 more minutes. Add to the serving bowl along with the cranberries, dates, cilantro or parsley and almonds.
3. To make the dressing, combine the olive oil, orange juice concentrate, lemon juice, soy sauce, balsamic vinegar, sesame oil and garlic. Pour the dressing over the wheat berry mixture, toss to coat and serve warm.
1 cup wheat berries
3 cups vegetable (or chicken) stock
1 tsp vegetable oil
1/2 cup finely chopped onion
1/3 cup finely chopped red bell pepper
1/3 cup dried cranberries
1/3 cup chopped dried dates
1/3 cup chopped cilantro or parsley
1/4 cup chopped toasted almonds
1 1/2 tsp olive oil
1 1/2 tsp thawed orange juice concentrate
1 1/2 tsp lemon juice
1 tsp low-sodium soy sauce
1 tsp balsamic vinegar
1 tsp sesame oil
1/2 tsp finely chopped garlic
Nutritional Analysis per Serving
Protein 12 g
Fat 58 g
Saturated Fat 0.8 g
Carbohydrates 58 g
Cholesterol 0 mg
Sodium 400 mg
Fiber 9 g
Prep Time: 20 minutes
Cook Time: 45 minutes
Make Ahead: Can be prepared a day in advance and reheated gently on top of the stove.
Nutrition Watch: A cup of cooked wheat berries has about 300 calories and is packed with fiber, protein and iron.