Vegetarian Wheat Berries

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Recipes

 
  1. Citrus Wheat Berries and Greens
  2. Wheat Berry Butternut Squash Pilaf
  3. Wheat Berry Minestrone
  4. Wheat Berry Pilaf
  5. Vegetable and Wheat Berry Soup
  6. Wheat Berry Shrimp Salad
  7. Wheat Berry Chili
  8. Wheat Berry Chili with Black Beans
  9. Wheat Berry Salad
  10. Red Wheat Berry Salad
  11. Hearty Lentils and Wheat Berries
  12. Mediterranean Shrimp and Wheat Berry Salad
  13. Quick Wheat Berries and Vegetable Salad
  14. Near East Flavored Salad
  15. Greek Garden Wheat Berry Salad
  16. Exotic Indian Wheat Berry Salad
  17. Portuguese Wheat Berry Salad
  18. Cantonese Wheat Berry Salad
  19. Mexican Wheat Berry Salad
  20. Italian Wheat Berry Salad
  21. Moroccan Wheat Berry Salad
  22. French Wheat Berry Salad
  23. Kutia (Ukrainian Ritual Wheat Berry Cereal
  24. Wheat Berry Cereal from Heidi Swanson
  25. Crock Pot Wheat Berry Cereal
  26. Wheat Berry Roasted Corn and Spinach Salad from Heidi Swanson
  27. Arugula Pesto Wheat Berries
  28. Zucchini-Pineapple Bread
  29. Whiskey Wheat Berry Salad from Heidi Swanson

Wheat berries are whole, unprocessed kernels of wheat. As grains, wheat berries are high in fiber, low in fat, and have zero cholesterol. They are delicious in a salad with a citrus vinaigrette as well as a wonderful addition to chili. They are also very good blended with lentils or brown rice. Wheat berries can be used in any recipe calling for rice. Wheat berries are among the grains which require long cooking, so plan on simmering them for 60 to 75 minutes. You can speed the process by soaking overnight or by pressure cooking for approximately 15 - 20 minutes. Wheat berries can be found in the cereal, self-serve bulk foods or natural-foods section of your supermarket. "Whole Foods" at Fresh Pond in Cambridge carries wheat berries and other healthy grains.

Wheat Berries
Hard Red Wheat Berries

Top 1 Citrus Wheat Berries and Greens

Serves 4

Citrus Wheat Berries and GreensDressing

1/3 cup grapeseed oil
Grated rind and juice of 1 orange
1 tablespoon lemon juice
1 tablespoon chopped fresh thyme
1 clove garlic, finely chopped

1. In a jar with a tight-fitting lid, combine the oil, orange rind and juice, lemon juice, thyme, and garlic.

2. Cover tightly and shake well.

Wheat Berries

1 cup whole wheat berries
1/2 teaspoon salt
3 cups coarsely chopped fresh spinach or shredded greens
1 carrot, shredded
1 red onion, thinly sliced
1 cup pine nuts or sunflower seeds, toasted in a dry pan
1/2 cup coarsely chopped dried cherries or apricots

1. In a saucepan over medium-high heat, toast the wheat berries, stirring constantly, for 4 minutes or until they begin to pop and emit a nutty aroma. Transfer to a bowl. Add cold water to cover, stir well, and cover with plastic wrap. Soak at room temperature for 1 hour or refrigerate to soak overnight.

2. Drain and rinse the berries. In a saucepan over medium-high heat, bring 2 1/2 cups water and the salt to a boil. Add the berries, cover with a lid, and simmer gently for 1 hour or until the berries are chewy-tender and most of the liquid (or all of it) is absorbed. Remove from the heat and let stand, covered, for 5 minutes. Fluff with a fork.

3. Tip the berries into a large bowl.

4. Add the spinach or other greens, carrot, onion, pine nuts or sunflower seeds, and cherries or apricots. Toss well. Add the dressing and toss again. Taste for seasoning and add more salt, if you like. Serve hot or at room temperature. Adapted from “The Vegan Cook’s Bible’’ 

Source: Boston Globe http://www.boston.com/lifestyle/food/articles/2009/07/15/vegan_recipe_for_citrus_wheat_berries_and_greens/.

Top 2 Wheat Berry Butternut Squash Pilaf

Ingredients: 

1 Tbsp. extra virgin olive oil
1 small butternut squash, peeled
1 yellow onion, chopped
1 clove of minced garlic
1 small red bell pepper, chopped
1.5 c. cooked wheat berries
1 c. chicken broth
1/2 tsp. dried sage, crumbled
1/2 tsp. dried thyme
1/4 tsp. salt
1 tsp. grated lemon zest
Freshly ground pepper

Directions: 

  1. Poke a few holes in the squash with the tip of a knife.
  2. Microwave squash until the squash is just soft to the touch. Or bake in the oven at 375° until just soft to the touch.
  3. Remove from the microwave, while handling with hot pads, cut squash in half.
  4. When cool enough to handle, scoop out the seeds.
  5. Cut the squash into ¾ inch pieces.
  6. Heat oil in a large skillet over medium heat; add onion, garlic and bell pepper. Cook for 3 minutes, stirring often.
  7. Add squash, wheat berries, broth, sage, thyme and salt and pepper.
  8. Heat for a few minutes until warm and broth is absorbed.
  9. Stir in lemon zest.

Source: Wheat Berry Recipes http://www.doctorgrandmas.com/recipes/wheat-berry-recipes.

Top 3 Wheat Berry Minestrone

Ingredients: 

2 tsp. dried Italian seasoning
4 c. vegetable or chicken stock
2 c. water
1 c. wheat berries
4 stalks celery, diced
1 large green pepper, diced
4 diced carrots
8 c. coarsely chopped spinach or Swiss chard, or kale
28 oz. can diced tomatoes with juice
2 c. cooked or canned white beans
2 c. cooked or canned garbanzo beans
Salt and freshly ground black pepper to taste
Freshly grated Parmesan cheese (optional)
Croutons (optional)

Directions: 

  1. In a large stockpot heat oil over medium heat, add optional meat, and cook until brown. Add garlic and onions and Italian seasoning and cook for another minute.
  2. Add stock, water, wheat berries, celery, pepper, carrots, and bring to a boil.
  3. Reduce heat to low. Cover and simmer until wheat berries are almost tender, about 1 hour and 15 minutes.
  4. Stir in chopped spinach, tomatoes with juice, and beans. Cook for about 10 minutes.
  5. When ready to serve, ladle soup into bowls. Sprinkle with Parmesan, if using.

Source: Wheat Berry Recipes http://www.doctorgrandmas.com/recipes/wheat-berry-recipes.

Top 4 Wheat Berry Pilaf

Ingredients: 

2 c. wheat berries
5 c. water or chicken broth
3 tbsp. extra virgin olive oil
Salt and pepper to taste
1 bay leaf
tsp. thyme
2 tbsp. chopped parsley
1/2 c. chopped onion
1/4 c. chopped mushrooms
1/4 c. chopped red pepper
1/4 c. chopped celery
1/4 c. diced carrots

Directions: 

  1. Bring water or broth to a boil.
  2. Add wheat berries and cook for 1 hour to 1 hour 15 minutes.
  3. Sauté onion, celery, mushrooms, pepper and carrots in olive oil.
  4. Mix vegetables and wheat berries.
  5. Add bay leaf, thyme and parsley.
  6. Salt and pepper to taste.
  7. Simmer for 30 minutes or until berries are tender.

Source: Wheat Berry Recipes http://www.doctorgrandmas.com/recipes/wheat-berry-recipes.

Top 5 Vegetable and Wheat Berry Soup

Ingredients: 

1 c. wheat berries
10 c. of vegetable or chicken broth
2/3 c. lentils
1/4 c. extra virgin olive oil
6 to 8 c. of chopped vegetables of your choice, cut into 1/2 in. pieces

2 minced garlic cloves
2 tsp. dried basil
1 tsp. dried thyme leaves
1 tsp. salt
1/2 c. fresh chopped parsley
1/4 c. soy sauce
1 c. frozen peas
1/4 tsp. Red pepper flakes (optional)
Ideas for vegetables: mushrooms, carrots, celery, onions, turnips or rutabagas, potatoes, eggplant, winter squash, red or green peppers, yams or pumpkin.

Directions: 

  1. Cook wheat berries in broth for an hour with olive oil, thyme, basil, and garlic.
  2. Cut vegetables.
  3. Add the vegetables in the pot with the wheat berries.
  4. Simmer for 30 minutes.
  5. Add parsley, peas and soy sauce; simmer for 5 minutes.

Source: Wheat Berry Recipes http://www.doctorgrandmas.com/recipes/wheat-berry-recipes.

Top 6 Wheat Berry Shrimp Salad

Ingredients: 

1 c. wheat berries
1 c. of cooked salad shrimp or cut larger shrimp
1/2 c. coarsely broken pecan pieces
1/2 c. dried cherries or cranberries
1/2 c. fresh basil or flat-leaf parsley
1/2 c. thinly sliced green onions
2 tbsp. extra virgin olive oil
2 tbsp. fresh lime juice

Directions: 

  1. Bring wheat berries to boil in 3 ½ cups of water, then simmer for about 60 – 75 minutes. If necessary, add more water.
  2. Cool berries.
  3. Toast the pecan pieces on a baking sheet at 350˚F for 6 to 8 minutes.
  4. Mix with the berries and remaining ingredients.

Source: Wheat Berry Recipes http://www.doctorgrandmas.com/recipes/wheat-berry-recipes.

Top 7 Wheat Berry Chili

This tasty dish is loaded with nutritious ingredients.

Ingredients: 

1 c. wheat berries
3 c. water
1.5 lbs. ground turkey or hamburger (optional)
1 large onion, chopped
1 green pepper, chopped
1 red pepper, chopped
1.5 c. whole kernel corn
4 tsp. chili powder, or to taste
1/4 tsp. hot pepper sauce
1/8 tsp. black pepper
8 oz. tomato sauce
28 oz. can tomatoes, diced
2 c. beef broth
2 c. cooked or canned kidney or black beans
2 c. cooked or canned white beans
salt, to taste

Directions: 

  1. Cook wheat berries in 3 cups of water for 1 hour until tender; add more water if necessary, drain thoroughly.
  2. Brown optional meat in a 4-quart pot; add onion, and peppers for a minute or two. Add the remaining ingredients, bring to a boil and simmer uncovered for about an hour. Stir occasionally.

Source: Wheat Berry Recipes http://www.doctorgrandmas.com/recipes/wheat-berry-recipes.

Top 8 Wheat Berry Chili with Black Beans

Wheat berries are very hearty, with a chewy texture, and a slightly nutty flavor. They are delicious in a salad with a citrus vinaigrette as well as a wonderful addition to chili. This delectable chili is based on an EatingWell magazine recipe.

Ingredients: 

Wheat Berry Chili with Black Beans2 Tbsp extra virgin olive oil
1 large onion, chopped
5 cloves garlic, minced
2 tsp chili powder
1½ tsp ground cumin
1 tsp oregano
1½ tsp salt
½ tsp ground pepper
4 cups black beans
4 cups diced tomatoes
1-2 canned chipotle peppers in adobo sauce, minced
2 cups vegetable broth
2 tsp brown sugar
2 cups wheat berries
Avocado for garnish
cooked rice to serve chili over

Directions: 

  1. After sorting through 2 cups of uncooked wheat berries and removing any stones, rinse well under cool running water, and place in a large pot with 7 cups of water and 1 tsp salt.
  2. Bring wheat berries to a boil over high heat, cover, reduce heat, and simmer for 1 hour, stirring occasionally.
  3. Drain and rinse.
  4. Heat oil in a Dutch oven or large pot over medium-high heat. Sauté onions, garlic, chili powder, cumin, oregano, ½ tsp salt and pepper until onions are translucent.
  5. Add beans, tomatoes, chipotle pepper, broth, and brown sugar, and bring to a boil over high heat. Reduce heat, cover, and simmer for 25 minutes.
  6. Stir in two cups of the cooked wheat berries and cook for another 5 minutes.
  7. Serve over rice and garnish with diced avocado.

Source: My Food Geek http://www.myfoodgeek.com/2007/03/09/wheat-berries/.

Top 9 Wheat Berry Salad

There are generally two kinds of wheat berries available at natural foods stores: hard (high-protein), which are reddish brown, and soft (low-protein), which are blond. We prefer the chewiness of the hard variety for this recipe.

Yield: Makes 6 side-dish servings
Active time: 15 min
Start to finish: 1 1/2 hr

Ingredients: 

2 cups hard wheat berries (3/4 lb)
3 tablespoons red-wine vinegar
3/4 teaspoon salt
1/2 teaspoon black pepper
3 tablespoons extra-virgin olive oil
1 small red onion, halved lengthwise, then very thinly sliced lengthwise
1/2 cup chopped fresh dill

Directions: 

  1. Cook wheat berries in a 4-quart pot of boiling water (not salted), uncovered, until tender, 1 to 1 1/4 hours. Drain in a large sieve and rinse under cold water to cool, then drain well.
  2. Whisk together vinegar, salt, and pepper in a large bowl. Add oil in a slow stream, whisking until combined. Add wheat berries, onion, and dill and stir to coat well.

Source: Gourmet | July 2004 http://www.epicurious.com/recipes/food/views/Wheat-Berry-Salad-109649.

Top 10 Red Wheat Berry Salad

Red Wheat Berry SaladThis is a delicious whole grain salad. The texture of the wheat berries, wild rice, pecans, and cranberries is fantastic. The flavor combination is wonderful. If you have never tried a wheat berry salad then this is a great way to do so. Serve it over a bed of fresh spinach, and accompany it with grilled shrimp. Toss the spinach in some olive oil and lightly salt it with a pinch of kosher salt before topping it with the wheat berry salad.

Start to finish: about 1 1/2 hr

Ingredients: 

1 cup hard red winter wheat berries, soaked overnight
1/2 cup raw wild rice
2/3 cup toasted chopped pecans
1 cup dried cranberries
1/2 cup chopped fresh parsley
1/2 cup chopped green onions
3 tbs fresh lemon or lime juice
1 tbs honey
1 tbs dijon mustard
1 tsp kosher salt
1/2 tsp ground black pepper

Directions: 

  1. Soak the wheat berries overnight in cold water, covering them 3 inches. Drain the water in the morning.
  2. Boil the wheat berries in 6 cups of water for about 50 to 60 minutes, or until tender. Add more water as necessary to keep wheat berries covered during cooking. Drain excess water from the wheat berries when done.
  3. In another small pot, boil 2 cups of water. Add the wild rice and simmer for about 45 minutes, or until the rice begins to split. I prefer to undercook the wild rice slightly so that it retains some structure. Drain excess water.
  4. Combine the cooked wheat berries and wild rice in a large bowl.
  5. Whisk the lime juice, honey, mustard, salt, and pepper to make the dressing. Add the dressing to the wheat berries and wild rice, mix thoroughly.
  6. Now add the cranberries, pecans, parsley, and green onions and combine well.

Source: Whole Grain Gourmet http://www.wholegraingourmet.com/recipes/46-salad/33-red-wheat-berry-salad.html.

Top 11 Hearty Lentils and Wheat Berries

Ingredients: 

1 1/2 c, green or brown lentils
4 c. vegetable or chicken broth
4 c. cold water
3 tbsp. olive oil
4 large carrots, sliced
1 large onion, diced
3/4 tsp. salt
1/4 tsp. ground black pepper
3 cloves garlic, minced
1 1/2 tsp. ground cumin
1 1/2 cups cooked wheat berries
8 cups of coarsely chopped Swiss chard, spinach, or kale
3 tablespoons lime juice

Directions: 

  1. In a large stockpot combine lentils, broth, and water. Bring to a boil over high heat; then reduce heat, cover, and simmer gently until the lentils are tender but not mushy, about 25-30 minutes.
  2. Heat oil in a large skillet over medium heat. Add carrots, onion, salt and pepper. Cook, stirring occasionally, until the vegetables begin to brown, about 10 minutes. Add garlic and cumin and cook, stirring constantly, for 30 seconds more. Remove from heat. When the lentils are tender, stir cooked wheat berries and chard into the pot. Simmer until the greens have wilted, about 5 minutes. Stir in the carrot mixture and lime juice.

Source: Wheat Berry Recipes http://www.doctorgrandmas.com/recipes/wheat-berry-recipes.

Top 12 Mediterranean Shrimp and Wheat Berry Salad

2 cups cooked wheat berries
1 pound shrimp, peeled, cooked, de-veined
¾ cup cubed cucumber with peels on
¾ cup green onions and/or chives, thinly sliced
3 Tbsp. chopped fresh basil leaves
3 Tbsp. chopped Italian parsley leaves
1 diced red bell pepper
1 cup frozen green peas (thaw during preparation)
1/4 teaspoon salt
1/4 teaspoon black pepper
¼ cup extra virgin olive oil
2 Tbsp. red wine vinegar

Mix all ingredients.

Top 13 Quick Wheat Berries and Vegetable Salad

This is a recipe that provides dark greens and whole grains - a nutritious powerhouse lunch or dinner.

2 green onions, thinly sliced
1 small summer squash, diced
¾ cup diced tomato
1/2 red bell pepper, minced
1 cup spinach leaves, rolled together tightly and sliced very thinly
2 tablespoons finely chopped fresh parsley
1 small carrot, grated
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil
2 cups cooked cool wheat berries
¼ tsp. salt
¼ tsp. pepper

Mix all ingredients. You can add chicken, turkey, shrimp, tuna, salmon, or other fish if you prefer.

Top 14 Near East Flavored Salad

Fruity Chicken and Wheat Berries

Dressing
½ cup mayonnaise
½ cup orange marmalade
½ cup Greek Yogurt or sour cream
3 tbsp. lemon juice
1 ½ tsp. curry powder
¼ tsp. cumin
¼ tsp. coriander
2 tbsp. chopped yellow onion
¼ cup chopped red bell pepper
¼ tsp. pepper
2 cups cooked cold wheat berries
2 cups cubed cooked chicken or turkey
2 cups of Granny Smith or other salad apples, cubed
½ cup raisins
Spring greens
Slivered almonds

Stir all dressing ingredients together and set aside.
Mix wheat berries, chicken, apples and raisins. Add dressing and toss.  
Serve on spring greens and sprinkle with slivered almonds.

Top 15 Greek Garden Wheat Berry Salad

½ cups chopped sun-dried tomatoes
3 tbs. of oil from sun-dried tomatoes jar
3 cups of cooked cool wheat berries
1 cup minced red onion
½ cup pitted Kalamata olives, chopped
8 oz. crumbled Feta cheese
½ cup chopped basil
¼ tsp. salt
¼ tsp. pepper
3 oz. thinly sliced baby spinach leaves

Toss all ingredients.

Top 16 Exotic Indian Wheat Berry Salad

Dressing:

½ cup extra virgin olive oil
1 tbsp. lime juice
½ tsp. ground cumin
½  tsp. ground cinnamon
2 tbsp. tumeric powder
1 clove minced garlic
¼ tsp. chili powder
¼ tsp. ginger powder or 1 tsp. fresh grated ginger
¼ tsp. salt

Salad:

2 ½ cup Wheat Berries  
1 cup diced potato
1 cup garbanzo beans, drained
½ cup finely chopped red onion
1 cup defrosted frozen peas
4 oz. diced green chilies

½ cup chopped roasted peanuts

Mix dressing ingredients. Add to other ingredients and toss.  Serve and sprinkle with chopped peanuts.

Top 17 Portuguese Wheat Berry Salad

Dressing:

1 tbsp. lemon juice
1 tbsp. red wine vinegar
2 tbsp. extra virgin olive oil
1 tsp. prepared mustard
1/2 tsp. salt
1/4 tsp. pepper

Salad:

2 cups cooked cold wheat berries
1 large Granny Smith or other tangy salad apple, cored and diced
1 large ripe avocado (peeled and sliced)
1 tbsp. chopped red pepper
1 cup defrosted frozen peas
2 cups romaine lettuce, rolled and sliced thinly
4 hard-boiled eggs, chopped coarsely
1/2 lb. shrimp, cooked, peeled, de-veined, tails removed and cut into bite-sized pieces

Mix dressing ingredients and set aside.  Mix wheat berries, apple, avocado, pepper, peas, shrimp and eggs in a bowl. Add the dressing to the wheat berry mixture and mix together.

Top 18 Cantonese Wheat Berry Salad

Dressing:

3 tbsp. soy sauce
1 tbsp. extra virgin olive oil
1 tbsp. sesame seeds toasted in a non-stick skillet
1 tbsp. lemon juice
½ tsp. Dr. Grandma's Delight
¼ tsp black pepper
2 tsp. grated fresh ginger
1 clove minced garlic

Salad:

2 ½ cups of cooked cool wheat berries
1 cup diced red pepper
½ cup diced green pepper
2 green onions, sliced
½ cup sliced white mushrooms
1/3 cup defrosted frozen peas
1 cup cooked cubed chicken
½ cup roasted cashews

Mix the dressing ingredients well and set aside. Sprinkle dressing on other ingredients and toss.

Top 19 Mexican Wheat Berry Salad

Dressing:

1 tsp. minced garlic
1/3 cup lime juice
¼ cup extra virgin olive oil
½ tbsp. ground cumin
½ tsp. salt
¼ tsp. pepper

Salad:

1 cup defrosted frozen corn kernels
3 cups of diced tomatoes
2  large avocados, diced
3 tbsp. diced Ortega chilies
3 green onions, sliced
2 tbsp. chopped cilantro
2 cups cooked cool wheat berries
1 ½ cups drained black beans

Mix together the dressing ingredients; set aside.

Gently toss all ingredients with the dressing. Serve at room temperature, or chilled.

Top 20 Italian Wheat Berry Salad

Dressing:

4 tbsp. extra virgin olive oil
1 1/2 tbsp. lemon juice
1 clove garlic minced
1/2 tsp salt
1/4 tsp. black pepper

Salad:

2 cups cooked cool wheat berries
2 diced canned artichoke hearts
2 tbsp. capers
1/3 cup sliced button mushrooms
6 oz. drained light tuna
1/2 cup coarsely chopped black olives
1/3 cup defrosted frozen peas
1 cup diced tomato
1/3 cup cubed fresh mozzarella cheese
1/3 cup diced green pepper
2 tbsp. finely chopped fresh basil

Mix the dressing ingredients and set aside.  Pour dressing over other ingredients and toss.

Top 21 Moroccan Wheat Berry Salad

3 tbsp extra virgin olive oil
1/2 large eggplant - sliced into ½ inch rounds and quartered into wedges
1 red pepper, seeded and quartered
1 yellow onion
3 patty pan squash - quartered
2 cups of butternut squash, peeled and cut into bit-sized pieces
1/3 cup chicken stock
2 cups of wheat berries
2 tbsp. raisins
2 tbsp. slivered almonds
1 cup drained garbanzo beans

Dressing:

2 tbsp. extra virgin olive oil
1/2 tsp. salt
1 tbsp. lemon juice
1/2 tsp. minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground ginger
1/4 tsp. ground cinnamon
1 tbsp. finely chopped fresh mint

Toss eggplant, red pepper, onion, patty pan and butternut squash in oil to coat. Wrap vegetables in foil and roast for 20 minutes in 400ºF oven. Remove the foil and continue baking at 425ºF until lightly browned.

While vegetables are roasting, bring chicken stock to boil. Pour stock over wheat berries.

Mix dressing ingredients and set aside.

When the vegetables are finished, remove the skin from the red pepper and slice the flesh.

Gently toss the remaining ingredients, with the cooled roasted vegetables and dressing.  

Chill for an hour.

Top 22 French Wheat Berry Salad

Dressing:

1/2 cup extra virgin olive oil
1/4 cup lemon juice
1 tsp. minced garlic
1 tsp. blended tarragon leaves
1 tsp. chopped dill
1 tsp marjoram
1 tbsp. chopped lemon basil

3 cups of cooked cool wheat berries
1 cup diced carrots
1 cup diced red bell pepper
1 cup sliced mushrooms
1 cup defrosted frozen peas
1/4 cup diced celery
2 tbsp. chopped parsley
1/2 cup chopped green olives

Mix the dressing and set aside.  

Pour dressing over the wheat berry mixture, and toss gently. 

Source: Doctor Grandma's Newsletter http://www.doctorgrandmas.com/newsletter.

 

Top 23 Kutia (Ukrainian Ritual Wheat Berry Cereal )

Kutia

Ukrainian Christmas Kutya ( Kutia)

4¼ hours | 15 min prep
Serves 8 (change servings and units)Ingredients
1 1/2 cups wheat berries, soaked in warm water for 24 hours, and then strained (kernels)
4 1/2 cups water or milk (or more)
3/4 cup poppy seed
2/3 cup sliced roasted almonds or walnuts
1/2 cup honey, to taste
2/3 cup chopped dried apricot (optional)
1/2 cup raisins
1 pinch salt, to taste
1 dash ground cinnamon
Directions
In a medium pot, combine wheat kernels and milk.
Bring to a boil.
Reduce heat, cover, and simmer 3 hours.
Add more liquid as necessary to keep kernels covered.
Scald the poppy seeds with boiling water, drain, and add lukewarm water to cover.
Soak 30 minutes, drain and grind in a food processor.
Set aside.
Drain water from wheat kernels and keep 1/2 cup of the liquid.

Add the honey to the liquid and mix well.
Mix kernels, honey, ground poppy seeds, almonds, apricots, raisins, and salt.
Bake in a 2-quart casserole dish, uncovered, at 325 degrees for 20 minutes.
Kutia may be served warm or chilled, and sprinkled with cinnamon, but it is best when prepared several days ahead of time in order for the full flavor to develop.
Kutia can be refrigerated for up to two weeks.

Source: Please to the Table: the Russian Cookbook by Anya Von Bremzen, John Welchman - 1990 Page 532
posted on-line at Recipe Azar Recipe #107817
http://www.recipezaar.com/Ukrainian-Christmas-Kutya-Kutia-107817

Kutia using Bulgur Wheat

Servings 4 cups

Ingredients

2/3 cup cracked wheat cereal
3 cups water
1/3 cup poppy seed
1 cup boiling water
2/3 cup raisins
1/2 cup chopped walnuts
1/2 cup honey
1/4 cup slivered almonds
1 teaspoon vanilla
1/4 cup whipping cream

Instructions

  1. Cook wheat in 3 cups water till tender on medium heat, about 1 hour. Keep an eye on it so the water does not evaporate. I usually find 30 minutes is enough and I don’t need to drain it either. Place cooked wheat, half at a time, in a blender container; cover and blend into a paste.
  2. In small saucepan cook poppy seed in 1 cup boiling water till soft, about 10 minutes. Drain.
  3. Mix together wheat paste, drained poppy seed, raisins, walnuts. Honey, almonds, and vanilla. Chill. Stir in unwhipped cream.

Makes 4 cups.

Chef's Comments:
Kutia is usually made with whole wheat berries and served for Christmas Eve. This requires soaking for many hours and cooking for a long period of time. With the cracked wheat it takes less time and is very good indeed. It can be served as a dessert. You can make it without blending the cracked wheat cereal into a paste and you can omit the almonds. Grind the drained poppy seeds in a blender, use the coarse grain bulgur and toast the walnuts or pecans.

Bulgur is the Turkish word for cracked wheat berries. It is made by cracking kernels of partially cooked or roasted wholewheat berries. Bulgur is known as the rice of the Middle East. It usually comes in three grinds: coarse, medium and fine. Medium and fine grinds are used in salads; the coarse grain is used in pilafs. Bulgur’s fine nutty flavor complements meat, poultry and fish.

posted on line at http://www.foodgeeks.com/recipes/21319 accessed 2/10/10
http://foodgeeks.com/recipes/recipe/20031,ukrainian_ritual_wheat_berry_cereal_kutya_kutia.phtml

Print Kutia (Ukrainian Ritual Wheat Berry Cereal )

Top 24 Wheat Berry Breakfast Bowl from Heidi Swanson

Arugula Pesto Wheat BerriesUse Red Anjou Pears or any firm, flavorful pear.

Ingredients

1 cup Greek yogurt
1/4 cup maple syrup
scant tablespoon of extra-virgin olive oil

scant tablespoon of butter
2 firm pears, cored and chopped into 1/4-inch thin bite-sized slices
1/2 cup fresh cranberries
3 cups cooked wheat berries* (see head notes for alternatives)
1/2 cup toasted pecans
1/2 cup assorted dried fruits, chopped (I used equal portions of dried persimmons, dates, and crystallized ginger)

Directions

  1. Whisk the yogurt and maple syrup together and set aside.
  2. In a large skillet over medium-hight heat, sauté the pear slices in the olive oil and butter for about five minute, or until they get a bit golden. Keep an eye on them though, because they can burn in a flash. Toward the very end, stir in the cranberries and cook for another minute or so - just until the cranberries soften up a bit and a few of them begin to split open. Add the wheat berries to the skillet and toss gently.
  3. Turn out onto a platter, or serve in individual bowls ladled with a generous amount of the maple yogurt, and sprinkled with plenty of pecans and dried fruit. Serve more maple syrup on the side.

Serves 4-6.

*To cook wheat berries: Combine 2 cups wheat berries, 6 cups water, and 2 teaspoons salt in a large saucepan over medium-high heat. Bring to a boil, lower the heat, and simmer, covered, until plump and chewy (and a few of the berries split open), about an hour or so. The berries will stay al dente, and the only way to be sure they're done is to taste a few. Drain and set aside.

Source: 101 Cookbooks by Heidi Swanson http://www.101cookbooks.com/archives/wheat-berry-breakfast-bowl-recipe.html

Top 25 Crockpot Wheat Berry Cereal

Makes 4 servings

Ingredients

1 cup Wheat berries - rinsed and drained
2 cups apple juice
1/2 cup apricots - chopped
1/4 cup raisins
1 Tablespoon brown sugar
3/4 teaspoon cinnamon
1/2 teaspoon allspice

Instructions
  1. Place all ingredients in the crockpot in the evening. Stir to mix.
  2. Cook on low over night.
  3. Serve in the morning with milk and brown sugar.

Source: Mr. Breakfast http://www.mrbreakfast.com/superdisplay.asp?recipeid=1771#

Print Wheat Berry Cereal

Top 26 Wheat Berry Roasted Corn and Spinach Salad from Heidi Swanson

Wheat berries are whole, unprocessed kernels of wheat. They can be found in the cereal, self-serve bulk foods or natural-foods section of your supermarket.

Prep Time: 15 min
Total Time: 2 hours 0 min
Makes: 6 servings (1 cup each)

Ingredients

Wheat Berry, Roasted Corn and Spinach SaladSalad
3 1/2 cups water
1 cup uncooked wheat berries
1/2 teaspoon salt
1 bag (12 oz) frozen corn or fresh corn, scraped from cob.
1 tablespoon vegetable oil
1/2 teaspoon salt
2 cups baby spinach leaves
1 cup cherry tomatoes
1/4 cup chopped onion

Dressing
2 tablespoons white vinegar
1 teaspoon grated orange peel
2 tablespoons orange juice
2 tablespoons vegetable oil
1 tablespoon honey
1/8 teaspoon ground red pepper (cayenne)

Instructions
  1. In 2-quart saucepan, heat water, wheat berries and 1/2 teaspoon salt to a rolling boil over high heat. Reduce heat to low; cover and simmer 1 hour 15 minutes to 1 hour 30 minutes or until tender. Drain; rinse with cold water to cool. Drain well.
  2. Meanwhile, heat oven to 450°F. In ungreased 15x10x1-inch pan, evenly spread corn. Drizzle with 1 tablespoon oil; sprinkle with 1/2 teaspoon salt. Bake 15 minutes to roast corn. Set aside.
  3. In large bowl, stir together wheat berries, corn, spinach, tomatoes and onion.
  4. In 1-cup measuring cup, mix dressing ingredients with wire whisk until well blended. Stir into salad. Let stand 15 minutes before serving to blend flavors.

Per Serving: Calories 240 (Calories from Fat 70); Total Fat 8g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 400mg; Total Carbohydrate 37g (Dietary Fiber 6g, Sugars 6g); Protein 6g Percent Daily Value*: Vitamin A 25%; Vitamin C 10%; Calcium 4%; Iron 8% Exchanges: 2 Starch; 0 Other Carbohydrate; 1/2 Vegetable; 1 1/2 Fat Carbohydrate Choices: 2 1/2
*Percent Daily Values are based on a 2,000 calorie diet

Source: Betty Crocker http://www.bettycrocker.com/recipes.aspx/wheat-berry-roasted-corn-and-spinach-salad

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Top 27 Arugula Pesto Wheat Berries

Arugula Pesto Wheat BerriesMakes 4 servings or 6 as a side.

Ingredients

3 cups cooked wheat berries*
3 medium garlic cloves
2/3 cup pine nuts (or sliced almonds), toasted (divided)
3 cups loosely packed arugula leaves
1/2 cup freshly grated Parmesan
2 big pinches salt
1 tablespoon fresh lemon juice
1/3 cup olive oil
1/3 cup black Kalamata olives, chopped
4 - 6 ounces seitan, (optional), chopped and pan-fried into crispy bits in a bit of oil
a bit of shaved Parmesan as garnish

Instructions
  1. Place the wheat berries in a large mixing bowl and set them aside so they can come up to room temperature if you've had them in the refrigerator.
  2. In the meantime, make the arugula pesto by combining the garlic, 1/2 cup of the pine nuts, most of the arugula, Parmesan, salt, and lemon juice in a food processor. Pulse a few times, and then begin to drizzle the olive oil into the mixture while continuing to pulse until the pesto is smooth. Taste, and adjust if needed with more salt or lemon juice.
  3. Pour about half of the pesto over the wheat berries, add the seitan if you are using it, the reserved arugula, and about 1/4-1/2 cup of hot water (or reserved water from cooking the wheat berries). Toss until everything is well-coated. Add more pesto a bit at a time until the wheat berries are dressed to your liking - I actually go a bit on the heavy side with this particular combination.
  4. Arrange on a platter and top with the olives, remaining pine nuts, and a bit of shaved Parmesan.

*To cook wheat berries: Combine 2 cups wheat berries, 6 cups water, and 2 teaspoons salt in a large saucepan over medium-high heat. Bring to a boil, lower the heat, and simmer, covered, until plump and chewy (and a few of the berries split open), about an hour or so. The berries will stay al dente, and the only way to be sure they're done is to taste a few. Drain and set aside.

Per serving: calories 173, fat 3.6g, 17% calories from fat, cholesterol 8mg, protein 13.1g, carbohydrates 25.6g, fiber 13.2g, sugar 3.3g, sodium 177mg, diet points 1.6.

Source: 101 Cookbooks blog by Heidi Swanson http://www.101cookbooks.com/archives/arugula-pesto-wheat-berries-recipe.html

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Top 28 Pineapple Zucchini Wheat Berry Bread in the Vitamix

- Bread - - Fruit - Vegetables - Wheat Berries - Vitamix - - Lee's Recipes -

Product Rating: 5.0Equipment: To do this recipe you need a Vitamix, plus the extra dry blade container which is especially for grinding grains

Yield: 1 loaf (16 slices)
Processing Time: 35 seconds
Baking Time: 1 hour
Speed: Variable

Ingredients

3/4 cup (150 g) of wheat berries, ground into flour with dry blade of Vitamix*
1 teaspoon baking soda
1/4 teaspoon (60 mL) salt
1/4 teaspoon baking powder
Pineapple Zucchini Wheat Berry Bread in the Vitami1/4 teaspoon nutmeg
1/2 teaspoon ground cinnamon
1/2 teaspoon allspice
1/4 cup (60 ml) egg substitute or 1 egg
2/3 cup (130 g) sugar or other sweetener, to taste
1 teaspoon vanilla extract
1/3 cup (65 g) crushed pineapple, well drained
1 1/2 cups (190 g) zucchini chunks
1/2 cup (60 g) chopped nuts
1/2 cup (75 g) raisins
1/2 cup raisins

1. Preheat oven to 350°F (180°C). Spray an 8 1/2-inch x 4 1/2-inch (21.25 cm x 11.25 cm) loaf pan with cooking spray.
2. Combine flour, baking soda, salt, baking powder, nutmeg, cinnamon and allspice in a medium-size mixing bowl.
3. Place egg substitute, sugar, vanilla, pineapple and zucchini into the Vitamix container and secure lid.
4. Select Variable 1.
5. Turn machine on and quickly increase speed to Variable 4.
6. Blend for 10-15 seconds. Stop machine and remove lid.
7. Add dry ingredients to the Vita-Mix container and secure lid.
8. Select Variable 5.
9. Blend for 20 seconds or until mixed.
10. If necessary, use the tamper to press any ingredients into the blades. Do not over mix.
11. Stop machine. Stir in nuts and raisins by hand.
12. Pour into prepared loaf pan. Bake for 60 minutes or until a knife inserted into the center comes out clean.

*Grind wheat berries into flour using a Vita-Mix Dry Blade container for 1 minute on High
Alternately, use 1 cup (120 g) whole wheat flour in place of wheat berries.

About Wheat Berries

TopGrowing Wheat Grass

[Wheat Berries] [Sprouting Wheat Berries] [Growing Wheat Grass] [Vegetarian] [Whole Grains] [Lee's Recipes]

Wheat Grass refers to the young grass of the wheat plant. Wheat Grass has high concentrations of chlorophyll, active enzymes, vitamins, minerals and other nutrients. It is said that Wheatgrass' health benefits range from providing supplemental nutrition to having unique wellness properties. Consumers can now grow and juice wheatgrass in their homes. Wheat Grass is often available at juice bars. It can be drank alone or mixed in fruit and/or vegetable drinks.

Instructions

  1. Choose a container appropriate to the amount of wheat grass that you want to grow.
  2. Fill the container with organic potting soil.  Leave enough room from the top of the container to cover seeds with about 1/4 inch of soil. (Purchase, a clean, fresh potting soil or mixture. Do not use yard or garden dirt because it may contain bugs, pesticides or chemicals.) Most home improvement stores carry a suitable organic soil.
  3. Add water to completely moisten soil. Place in a warm, dark location. NEVER add pesticides or fertilizers.
  4. Once growth is visible, place container in a sunny location. Always make sure that soil is moist. DO NOT OVER WATER.
  5. When sprouts are about 4 to 6 inches in height, they are ready to cut and juice. Sprouts appear in about 4 days.
  6. Sprouts will naturally mature and wither in about 14 to 20 days. Add them to your compost pile to biodegrade.
  7. Always keep a fresh grass growing.  We suggest starting a new pot every week so that when one pot is used, a new fresh pot is always ready for juicing.

Source: "Organic Wheatgrass Seeds" from To Your Health, LLC Bigfork, MT 59911
Tel 1-888-887-4654 Questions1-406-755-5473.
Site http://www.wheat-grass-seeds.com/

Wheat Berries Sprouted

 

 

ewestgate 9/22/09, 2/10/10