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Savory Wheat Berry Salad with Roasted Vegetables
A hearty and nutritious salad that combines the nutty flavor of wheat berries with roasted vegetables, perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup cooked wheat berries
– 2 cups mixed roasted vegetables (such as Brussels sprouts, sweet potatoes, and red onions)
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the mixed vegetables with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large bowl, combine the cooked wheat berries, roasted vegetables, parsley, apple cider vinegar, and a pinch of salt and pepper to taste.
4. Top with crumbled feta cheese if desired.
5. Serve warm or at room temperature.
Cooking Time: 25-30 minutes
Wheat Berry and Kale Stuffed Peppers
A nutritious twist on traditional stuffed peppers, this recipe combines the earthy flavors of wheat berries and kale with sweet bell peppers.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked wheat berries
– 2 cups curly kale, stems removed and chopped
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheddar cheese for serving
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large bowl, combine cooked wheat berries, chopped kale, onion, garlic, and olive oil. Mix well.
4. Stuff each bell pepper with the wheat berry-kale mixture, filling them as full as possible.
5. Place the stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 25 minutes. Remove the foil and continue baking for an additional 10-15 minutes, or until the peppers are tender.
Cooking Time: 35-40 minutes
Creamy Wheat Berry Breakfast Porridge
Start your day with a warm and comforting bowl of creamy wheat berry porridge, packed with nutritious whole grains and sweet berries.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup wheat berries, rinsed and drained
– 1 cup water or milk (dairy or non-dairy)
– 2 tablespoons honey or maple syrup
– 1 tablespoon butter or non-dairy alternative
– 1/4 teaspoon salt
– 1/2 cup mixed berries (fresh or frozen), such as blueberries, strawberries, and raspberries
Instructions:
1. Rinse the wheat berries and soak them in water for at least 8 hours or overnight.
2. Drain and rinse the wheat berries again. In a medium saucepan, combine the drained wheat berries, oats, water or milk, honey or maple syrup, butter or non-dairy alternative, and salt.
3. Bring the mixture to a boil, then reduce heat to low and simmer for 20-25 minutes, stirring occasionally, until the grains are tender.
4. Stir in the mixed berries and cook for an additional 2-3 minutes, until they’re heated through.
5. Serve warm, garnished with additional fresh berries if desired.
Cooking Time: 25-30 minutes
Wheat Berry and Chickpea Stew
This stew is a perfect blend of wholesome grains, protein-rich chickpeas, and aromatic spices, making it a comforting meal for any time of the year.
Ingredients:
– 1 cup wheat berries, rinsed and drained
– 2 cups water or vegetable broth
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a medium saucepan, bring the wheat berries and water or broth to a boil.
2. Reduce heat to low, cover, and simmer for 45-50 minutes, or until the grains are tender.
3. In a large pot, heat some oil over medium-high. Add the onion, garlic, and red bell pepper. Cook until the vegetables are softened, about 5 minutes.
4. Add the cooked chickpeas, cumin, smoked paprika, salt, and pepper to the pot. Stir well.
5. Once the wheat berries are cooked, add them to the pot and stir to combine.
6. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 1 hour 15 minutes
Spicy Wheat Berry Tacos with Avocado Crema
Spicy Wheat Berry Tacos with Avocado Crema Recipe
Summary: This recipe combines the nutty flavor of wheat berries with the spiciness of chipotle peppers and the creaminess of avocado crema, all wrapped up in a crunchy taco shell.
Ingredients:
– 1 cup cooked wheat berries
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 chipotle pepper in adobo sauce, finely minced
– 8 corn tortillas
– Salt and pepper to taste
– Avocado crema (recipe below)
– Optional toppings: diced tomatoes, shredded lettuce, crumbled queso fresco
Instructions:
1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the bell pepper and cook until tender, about 3-4 minutes.
3. Stir in the minced chipotle pepper and cooked wheat berries. Season with salt and pepper to taste.
4. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the tacos by spooning the wheat berry mixture onto a warmed tortilla, then topping with avocado crema (recipe below).
6. Serve immediately and customize with your favorite toppings.
Avocado Crema:
– 2 ripe avocados, mashed
– 1 tablespoon lime juice
– 1/2 teaspoon salt
– 1/4 cup chopped fresh cilantro
Combine all ingredients in a bowl and mix until smooth. Refrigerate for at least 30 minutes before serving.
Cooking Time: 15-20 minutes
Wheat Berry and Mushroom Risotto
Wheat Berry and Mushroom Risotto Recipe
This hearty, earthy risotto combines the nutty flavor of wheat berries with the rich taste of sautéed mushrooms.
Ingredients:
– 1 cup wheat berries
– 2 cups vegetable broth, warmed
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 1/2 cup Arborio rice
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon white wine (optional)
– 1 tablespoon grated Parmesan cheese
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
2. Add the sliced mushrooms and cook until they release their moisture and start to brown, about 5-7 minutes.
3. Add the Arborio rice and cook for 1-2 minutes, stirring constantly.
4. Add the warmed broth, one cup at a time, stirring continuously and allowing each portion to absorb before adding the next.
5. When the rice is cooked and creamy, remove from heat. Stir in the Parmesan cheese and salt and pepper to taste.
6. To serve, divide the risotto among plates and top with chopped parsley if desired.
Cooking Time: 30-40 minutes
Wheat Berry and Apple Cinnamon Bake
This sweet and satisfying bake combines the natural goodness of wheat berries with the crunch of fresh apples and a hint of warm cinnamon. Perfect for a chilly fall or winter morning, this recipe is sure to become a favorite.
Ingredients:
– 1 cup cooked wheat berries
– 2 cups diced apples (Granny Smith or your preferred variety)
– 1/2 cup rolled oats
– 1/4 cup brown sugar
– 1 tsp ground cinnamon
– 1/4 tsp salt
– 1/2 cup milk
– 1 large egg
– 2 tbsp unsalted butter, melted
Instructions:
1. Preheat oven to 375°F (190°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, combine cooked wheat berries, diced apples, rolled oats, brown sugar, cinnamon, and salt. Mix until well combined.
3. In a separate bowl, whisk together milk, egg, and melted butter. Pour over the apple-wheat mixture and stir until just combined.
4. Pour batter into prepared loaf pan and bake for 45-50 minutes or until a toothpick inserted comes out clean.
5. Let cool on a wire rack before slicing and serving.
Cooking Time: 45-50 minutes
Mediterranean Wheat Berry Bowl with Feta and Olives
Mediterranean Wheat Berry Bowl with Feta and Olives
Savor the flavors of the Mediterranean with this wholesome bowl, featuring nutty wheat berries, tangy feta cheese, and briny olives.
Ingredients:
– 1 cup wheat berries
– 2 cups water
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1/4 cup crumbled feta cheese
– 1/4 cup pitted green olives, sliced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse the wheat berries and soak them in water for at least 8 hours or overnight.
2. Preheat your oven to 375°F (190°C).
3. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
4. Add the garlic and cook for an additional minute.
5. Drain and rinse the wheat berries. Add them to the saucepan and stir to combine with the onion mixture.
6. Bring the mixture to a boil, then reduce the heat to low and simmer for about 20-25 minutes or until the wheat berries are tender.
7. Fluff the cooked wheat berries with a fork. Season with salt and pepper to taste.
8. Divide the wheat berry mixture into bowls. Top each bowl with crumbled feta cheese, sliced olives, and chopped parsley (if using).
9. Serve warm.
Cooking Time: 25-30 minutes
Wheat Berry and Lentil Soup with Herbs
Warm up with this hearty and comforting soup, packed with fiber-rich wheat berries and nutritious lentils, infused with aromatic herbs.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 cup wheat berries, rinsed and drained
– 4 cups vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon dried rosemary
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil until softened.
2. Add lentils, wheat berries, vegetable broth, thyme, and rosemary. Bring to a boil, then reduce heat and simmer for 40-45 minutes or until grains are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 45 minutes
Wheat Berry and Sweet Potato Hash
Wheat Berry and Sweet Potato Hash Recipe
Summary: This hearty hash combines the nutty flavor of wheat berries with the natural sweetness of roasted sweet potatoes, perfect for a healthy breakfast or brunch.
Ingredients:
– 1 cup cooked wheat berries
– 2 large sweet potatoes, peeled and cubed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potato cubes with olive oil, salt, and pepper on a baking sheet.
3. Roast in the oven for 20-25 minutes or until tender and caramelized.
4. In a large skillet, cook diced onion and minced garlic over medium heat until softened.
5. Add cooked wheat berries to the skillet and stir to combine with the onion mixture.
6. Fluff the roasted sweet potatoes with a fork and add them to the skillet.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh parsley or thyme if desired.
Cooking Time: 30-35 minutes
Wheat Berry and Spinach Stuffed Portobello Mushrooms
Wheat Berry and Spinach Stuffed Portobello Mushrooms
Summary:
Elevate your meal game with this earthy and nutritious recipe, where the sweetness of portobello mushrooms is paired with the nutty flavor of wheat berries and the freshness of spinach.
Ingredients:
– 4 large portobello mushrooms
– 1 cup cooked wheat berries
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Clean the mushroom caps by gently wiping them with a damp cloth.
3. In a bowl, mix together cooked wheat berries, spinach leaves, garlic, Parmesan cheese, salt, and pepper.
4. Stuff each mushroom cap with the wheat berry mixture, dividing it evenly among the four mushrooms.
5. Drizzle olive oil over the stuffed mushrooms and season with salt and pepper to taste.
6. Bake for 20-25 minutes or until the mushrooms are tender and the filling is heated through.
Cooking Time: 20-25 minutes
Wheat Berry and Blueberry Breakfast Parfait
Start your day with a nutritious and delicious breakfast parfait, combining the nutty flavor of wheat berries with sweet blueberries.
Ingredients:
– 1/2 cup cooked wheat berries
– 1 cup fresh or frozen blueberries
– 1/4 cup plain Greek yogurt
– 2 tablespoons honey
– 1 tablespoon chopped fresh mint leaves
– 1/4 cup granola (homemade or store-bought)
Instructions:
1. In a small bowl, mix together cooked wheat berries and honey until well combined.
2. Layer the wheat berry mixture at the bottom of a glass or parfait dish.
3. Add a layer of blueberries on top of the wheat berries.
4. Spoon Greek yogurt over the blueberries.
5. Sprinkle chopped fresh mint leaves and granola over the yogurt.
6. Repeat the layers one more time, finishing with a layer of yogurt and granola.
Cooking Time: 5 minutes (prep) + 0 minutes (cook)
Wheat Berry and Black Bean Burgers
Wheat Berry and Black Bean Burgers Recipe
A flavorful twist on traditional burgers, these wheat berry and black bean patties offer a nutritious and delicious alternative to traditional beef or turkey burgers.
Ingredients:
– 1 cup cooked wheat berries
– 1 can black beans, drained and rinsed
– 1/2 cup rolled oats
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: bun, lettuce, tomato, avocado, and your favorite toppings
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, mash the black beans using a fork or potato masher.
3. Add the cooked wheat berries, oats, onion, garlic, cumin, salt, and pepper to the bowl with the mashed black beans. Mix well.
4. Using your hands, shape the mixture into 4-6 patties, depending on desired size.
5. Place the patties in the skillet or grill and cook for 3-4 minutes per side, until they’re crispy and golden brown.
6. Serve immediately on a bun with your favorite toppings.
Cooking Time: 10-12 minutes
Wheat Berry and Pomegranate Winter Salad
As the winter season approaches, this hearty salad is a perfect way to warm up with a burst of flavors and textures. This recipe combines the nutty goodness of wheat berries with the sweetness of pomegranate seeds, all wrapped in a tangy vinaigrette.
Ingredients:
– 1 cup cooked wheat berries
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup pomegranate seeds
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped pecans
– 2 tbsp apple cider vinegar
– 1 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked wheat berries, mixed greens, pomegranate seeds, feta cheese, and pecans.
2. In a small bowl, whisk together the apple cider vinegar and olive oil.
3. Pour the vinaigrette over the salad and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Wheat Berry and Coconut Curry
This hearty curry combines the nutty flavor of wheat berries with the creamy richness of coconut milk, perfect for a cozy evening meal.
Ingredients:
– 1 cup wheat berries, rinsed and drained
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 can (14 oz) diced tomatoes
– 1 can (15 oz) full-fat coconut milk
– 1 tsp ground cumin
– 1 tsp curry powder
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, combine wheat berries and 4 cups water. Bring to a boil, then reduce heat and simmer for 40 minutes or until tender.
2. Heat oil in a large skillet over medium-high heat. Add onions and cook until softened, about 5 minutes.
3. Add garlic, cumin, curry powder, salt, and pepper. Cook 1 minute, stirring constantly.
4. Stir in diced tomatoes and cooked wheat berries.
5. Pour in coconut milk and bring to a simmer.
6. Reduce heat to low and let curry simmer for 10-15 minutes or until thickened slightly.
7. Taste and adjust seasoning as needed.
8. Garnish with fresh cilantro leaves.
Cooking Time: 50-60 minutes
Wheat Berry and Roasted Beet Salad with Goat Cheese
This hearty salad combines the nutty flavor of wheat berries with the earthy sweetness of roasted beets, all tied together with a tangy goat cheese.
Ingredients:
– 1 cup cooked wheat berries
– 2 large beets, peeled and quartered
– 2 tbsp olive oil
– 1 tsp balsamic vinegar
– 1/4 cup crumbled goat cheese (chèvre)
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the beet quarters with olive oil, salt, and pepper on a baking sheet.
3. Roast beets in the preheated oven for 45-50 minutes, or until tender when pierced.
4. Cook wheat berries according to package instructions.
5. In a large bowl, combine cooked wheat berries, roasted beets, and crumbled goat cheese.
6. Drizzle with balsamic vinegar and season with salt and pepper to taste.
7. Garnish with fresh thyme leaves, if desired.
Cooking Time: 1 hour 15 minutes
Wheat Berry and Pumpkin Spice Oatmeal
Cozy up with a bowl of wholesome oatmeal, infused with the flavors of autumn. This recipe combines nutritious wheat berries with roasted pumpkin puree, warm spices, and a hint of sweetness.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup wheat berries, rinsed and drained
– 1/2 cup water or milk (or a combination)
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground nutmeg
– 1/4 teaspoon pumpkin pie spice
– Pinch of salt
– Roasted pumpkin puree (about 2 tablespoons)
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats, wheat berries, honey or maple syrup (if using), cinnamon, nutmeg, and pumpkin pie spice. Stir to combine.
3. Reduce heat to low and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and the mixture has a creamy consistency.
4. Add the roasted pumpkin puree and salt. Stir well to combine.
5. Cook for an additional minute, then remove from heat.
Cooking Time: 10-12 minutes
Wheat Berry and Grilled Chicken Power Bowl
This nutritious power bowl combines the nutty flavor of wheat berries with the smokiness of grilled chicken, all on top of a bed of crisp greens. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 1 cup cooked wheat berries
– 4 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon lemon juice
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Season chicken with olive oil, garlic powder, salt, and pepper. Grill for 5-6 minutes per side, or until cooked through.
3. Cook wheat berries according to package instructions.
4. In a large bowl, combine mixed greens, cherry tomatoes, and crumbled feta cheese (if using).
5. Slice grilled chicken into strips and place on top of the greens mixture.
6. Add cooked wheat berries alongside the chicken.
7. Drizzle with lemon juice and serve immediately.
Cooking Time: 20-25 minutes
Wheat Berry and Tomato Basil Soup
This hearty soup combines the nutty flavor of wheat berries with the sweetness of tomatoes and the freshness of basil, perfect for a cozy evening meal.
Ingredients:
– 1 cup wheat berries
– 2 cups water or vegetable broth
– 2 medium tomatoes, diced
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 3 cloves garlic, minced
– 1/4 cup fresh basil leaves, chopped
– Salt and pepper to taste
Instructions:
1. Rinse the wheat berries and soak them in water for at least 8 hours or overnight.
2. Drain and rinse the wheat berries again, then add them to a large pot with 2 cups of water or broth. Bring to a boil, reduce heat, and simmer for 45 minutes, or until the wheat berries are tender.
3. In a separate pan, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the garlic and cook for an additional minute.
4. Add the cooked onion mixture to the pot with the wheat berries, along with the diced tomatoes and chopped basil. Season with salt and pepper to taste.
5. Simmer the soup for an additional 10-15 minutes, or until the flavors have melded together.
Cooking Time: 1 hour 15 minutes
Wheat Berry and Dark Chocolate Energy Bites
A wholesome and indulgent treat that combines the nutty flavor of wheat berries with the richness of dark chocolate, perfect for a quick energy boost.
Ingredients:
– 1 cup rolled oats
– 1/2 cup wheat berries
– 1/4 cup dark chocolate chips (at least 70% cocoa)
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a large bowl, combine oats and wheat berries.
2. In a small saucepan over low heat, melt the dark chocolate chips and honey, stirring occasionally.
3. Add the vanilla extract and salt to the melted chocolate mixture; stir to combine.
4. Pour the chocolate mixture over the oat-wheat berry mixture; mix until well combined.
5. Cover and refrigerate for at least 30 minutes or until firm.
6. Use a cookie scoop or spoon to form into bite-sized balls.
7. Store in an airtight container in the refrigerator for up to 5 days.
Cooking Time: 10-15 minutes (includes chilling time)
Summary
Get ready to cozy up with these 20 delicious wheat berry recipes, perfect for every season! From hearty salads to comforting breakfasts and satisfying main dishes, there’s something for everyone. Try your hand at savory salads like Roasted Vegetable or Mediterranean Bowl, or warm up with creamy porridges and stews. For a sweet treat, indulge in Blueberry Breakfast Parfait or Dark Chocolate Energy Bites. Whatever the season, these wheat berry recipes will keep you full and satisfied all year round.
