Whole Wheat Berries And Scallions Recipe


MethodMain Ingredient


 Whole wheat berries1 1⁄4 Cup (20 tbs)
 Unsalted butter1 1⁄2 Teaspoon
 Garlic1 Clove (5 gm), minced
 Red pepper1⁄2 , diced
 Scallions3 , chopped

Nutrition Facts

Serving size: Complete recipe

Calories 873 Calories from Fat 89

% Daily Value*

Total Fat 10 g15.8%

Saturated Fat 4.5 g22.6%

Trans Fat 0 g

Cholesterol 16.1 mg

Sodium 16 mg0.7%

Total Carbohydrates 182 g60.5%

Dietary Fiber 30.4 g121.4%

Sugars 4.7 g

Protein 28 g55.1%

Vitamin A 52.7% Vitamin C 151.2%

Calcium 12% Iron 63.3%

*Based on a 2000 Calorie diet


Place the berries in a 3- to 4-quart pot with 2 quarts of water.
Bring to a boil, lower the heat, and cook, partially covered, at a rapid simmer for 1 hour, or until the berries are tender but still very crunchy.
Check the pot occasionally to see that the water has not evaporated, and add more boiling water if necessary.
Drain the berries in a strainer; you should have about 2 cups.
Melt the butter in a skillet, then add the garlic and toss for 2 minutes over medium-high heat.
Remove the garlic and add the red pepper; saute for 4 or 5 minutes, then add the scallions and toss for 1 minute more.
Add the drained berries, stir briefly to combine, and serve.
Wheat berries can also make a terrific salad; simply toss the drained, hot berries with Spa Vinaigrette and let them cool to room temperature before serving.
Diced red onion, peppers, and fresh herbs all make nice additions to this hearty salad.