Wheatberry

Wheat Berries with Vegetables

Wheatberries+with+Vegetables.jpg

Makes 4-6 servings. 

This dish is nutty, chewy, full of iron and protein. If you soak the berries overnight, it cuts down on the cooking time. I also add a variety of vegetables. You can experiment which vegetables you would like to add, or just serve it plain.

WHEAT BERRIES:

  • 1 cup wheat berries

  • 1¼ cups water

  • ¼ teaspoon kosher salt

  • 1 tablespoon extra-virgin olive oil

INGREDIENTS:

  • 2 tablespoons extra-virgin olive oil

  • ½ cup frozen corn, thawed

  • ½ cup frozen shelled edamame, thawed

  • 1 medium zucchini, cubed

  • 1 cup loosely packed flat leaf parsley, coarsely chopped

  • Kosher salt

  • Freshly ground black pepper

PREPARATION:

  • Place the wheatberries in a bowl and cover with cold water. Leave overnight.

  • When ready to cook, drain, place in a small saucepan add the remaining ingredients and bring to a boil over high heat. Lower the heat, cover and cook for about 1½ hours.

  • The kernels should be tender and the water absorbed (if the water is absorbed and the wheatberries are not tender, add a few tablespoons of boiling water and continue cooking).

  • Heat the olive oil in a wok and sauté all the vegetables except the parsley for a few minutes. Then add the wheat berries and the parsley. Season to taste.  

 

 

Three Grain Salad

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Makes 4 -6 servings. 

Wholesome, nutritious and crunchy.

INGREDIENTS:

  • ½ cup wheat berry

  • ½ cup farro

  • ½ cup barley

  • 3 scallions including some of the green parts, thinly sliced

  • 2 medium carrots, coarsely chopped

  • 1 cup tightly packed flat leaf parsley, coarsely chopped

  • ¼ cup toasted sunflower seeds

  • ¼ cup cranberries

  • Ricotta Salata, about 6 ounces, optional  

DRESSING:

  • 3 tablespoons extra-virgin olive oil

  • 2 tablespoons balsamic vinegar

  • 2 teaspoons honey

  • 2 teaspoons Dijon mustard

  • 1 teaspoon kosher salt

  • Freshly ground black pepper

PREPARATION:

  1. Place wheat berries, 1½ cups water and a ½ teaspoon salt in a small saucepan. Bring to a boil, over high heat. Reduce the heat and simmer covered for about 1½ hours. The kernels should be almost tender and the water is absorbed.  Transfer to a medium bowl. 

  2. Place farro, ¾ cup water and ½ teaspoon salt in a small saucepan. Bring to a boil, over high heat. Reduce the heat and simmer covered for about 20 minutes or until farro is tender and the liquid is absorbed.

  3. Add to the wheat berries. 

  4. Place barley, 1 cup water and ½ teaspoon salt in a small saucepan. Bring to a boil over high heat. Reduce the heat and simmer covered for about 25 minutes. The barley should be cooked and the water absorbed (if the liquid is absorbed and the barley is not soft enough, add a few tablespoon boiling water and continue cooking). Add to the other grains.

  5. Add the scallions, carrots, parsley , sunflower seeds and cranberries. 

  6. Whisk the dressing and combine with the grains.

  7. Season to taste with vinegar, honey, mustard, salt and pepper.  

  8. It is best to let the dressed salad rest for a few hours before serving.

NOTE:

I chop the carrots and the parsley in a food processor fitted with the steel blade.

The rule of thumb is that if the grains are not soft enough and the water has evaporated add a few tablespoons of boiling water and continue cooking.