Wheat berries: Not a berry at all.
On the list of grains and things I am I am content to bet you only glanced at briefly in Whole Foods, are wheat berries. Versatile and nutritious, I can offer 1 or 2 reasons why you must give this ingredienta try.
What's a wheat berry?
A wheat berry is just the entire wheat kernel (except for the hull of course), this involves the bran (like in wheaties), germ (like in wheat germ) and endosperm (the part customarily ground into flour for breads). This is the same full kernel that's used to make whole-wheat flour.
The grains appear like you would imagine a wheat kernel to look like- reddish brown, oblong, and hard. Once cooked, the berries are little, chewy and a mildly nutty.
Cooking instructions
Like most grains, wheat berries are prepared very similarly to rice. One cup of wheat berries needs 2-1/2 cups of water. They are brought to a boil, then let simmer for 45 minutes to an hour.
Nutritional value
Aside from being a whole grain that provides a large amount of fiber, wheat berries have lots of other nutritional value to offer. A serving (about a half cup, prepared) provides 6.5 grams of protein, 6 grams of dietary fiber, and vitamins B1, B3, magnesium, phosphorus, copper, manganese and selenium.
Recipes
Wheat berries can be eaten with milk and honey as a breakfast cereal, for lunch as part of a cold salad, or for dinner in a chili. I recently used them to make a vegetarian chili. This is a simple way to add more to a vegan chili than masses of beans. I made mine with wheat berries, canned tomatoes, fresh onion and peppers, black beans, pinto beans, and all your normal spices. The mix of wheat berries and beans gives your vegan chili far more protein and vitamins.
On the list of grains and things I am I am content to bet you only glanced at briefly in Whole Foods, are wheat berries. Versatile and nutritious, I can offer 1 or 2 reasons why you must give this ingredienta try.
What's a wheat berry?
A wheat berry is just the entire wheat kernel (except for the hull of course), this involves the bran (like in wheaties), germ (like in wheat germ) and endosperm (the part customarily ground into flour for breads). This is the same full kernel that's used to make whole-wheat flour.
The grains appear like you would imagine a wheat kernel to look like- reddish brown, oblong, and hard. Once cooked, the berries are little, chewy and a mildly nutty.
Cooking instructions
Like most grains, wheat berries are prepared very similarly to rice. One cup of wheat berries needs 2-1/2 cups of water. They are brought to a boil, then let simmer for 45 minutes to an hour.
Nutritional value
Aside from being a whole grain that provides a large amount of fiber, wheat berries have lots of other nutritional value to offer. A serving (about a half cup, prepared) provides 6.5 grams of protein, 6 grams of dietary fiber, and vitamins B1, B3, magnesium, phosphorus, copper, manganese and selenium.
Recipes
Wheat berries can be eaten with milk and honey as a breakfast cereal, for lunch as part of a cold salad, or for dinner in a chili. I recently used them to make a vegetarian chili. This is a simple way to add more to a vegan chili than masses of beans. I made mine with wheat berries, canned tomatoes, fresh onion and peppers, black beans, pinto beans, and all your normal spices. The mix of wheat berries and beans gives your vegan chili far more protein and vitamins.
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