Wheat Berries Primavera Recipe


Health IndexHealthyCourse
MethodMain Ingredient


 Water2 Quart
 Whole grain wheat berries1 1⁄4 Cup (20 tbs)
 Reduced calorie margarine1 Tablespoon
 Sliced fresh mushrooms1⁄2 Pound
 Chopped green onions1⁄2 Cup (8 tbs)
 Diced sweet red pepper1⁄4 Cup (4 tbs)
 Garlic1 Clove (5 gm), minced
 Zucchini1 Small, sliced
 Asparagus spears4 , cut into 1-inch pieces
 Salt1⁄4 Teaspoon

Nutrition Facts

Serving size: Complete recipe

Calories 1036 Calories from Fat 85

% Daily Value*

Total Fat 10 g14.6%

Saturated Fat 1 g5%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 844.4 mg35.2%

Total Carbohydrates 209 g69.5%

Dietary Fiber 42.4 g169.6%

Sugars 7.3 g

Protein 41 g82.7%

Vitamin A 127% Vitamin C 200.5%

Calcium 12.7% Iron 20.3%

*Based on a 2000 Calorie diet


Combine water and wheat berries in a large saucepan; bring to a boil.
Partially cover; reduce heat and simmer 1 hour or until wheat berries are tender.
Drain and set aside.
Melt margarine in a large skillet over medium-high heat.
Add mushrooms and next 3 ingredients; saute until vegetables are tender and liquid is absorbed.
Arrange zucchini and asparagus in a vegetable steamer over boiling water.
Cover and steam 3 to 5 minutes or until crisp-tender.
Combine wheat berries, vegetables, and salt in a serving bowl; toss gently.