Category Archives: Wheat berries

Spanish Wheat Berry Salad

My friends know I like to cook, so sometimes they send me recipes. This recipe was from an old friend, and her husband is the chef in the family. He found this recipe, and they liked it so much, she sent it to me to try. The result? It was fantastic! Thanks for another recipe using wheat berries! Yum!

As far as using a pressure cooker – this is the best way to cook wheat berries! For me, they almost never cook enough on the stove-top or even in my rice cooker, so the pressure cooker is the way to go. Don’t be afraid to use the pressure cooker – it makes so many things (wheat berries, lentils, beans), *SO* much easier to cook!

Spanish wheat berry salad - plated

Spanish Wheat Berry Salad
Adapted from Vegetarian Times, Oct 2009
Serves 6

Ingredients:
2 Tbsp olive oil, divided
1 1/2 cups wheat berries, rinsed and drained
1 Tbsp sherry vinegar
1 Tbsp lemon juice
1 clove garlic, minced
1 medium red bell pepper, chopped
1/4 cup chopped shallots
1/4 cup chopped flat-leaf parsley
1 oz shaved Manchego cheese* (optional)

Directions:
1. Heat 1 Tbsp oil in 6-qt. pressure cooker over medium-high heat. Add wheat berries, and sauté 5 minutes, or until toasted. Add 4 1/2 cups water. Lock lid in place. Bring to high pressure over high heat. Reduce heat, and cook 30 minutes. Remove from heat, and release pressure using automatic pressure release, or wait until pressure goes down on its own. Drain wheat berries.

2. Whisk together remaining 1 Tbsp oil, vinegar, lemon juice, and garlic in large bowl. Season with salt and pepper, if desired. Add wheat berries, bell pepper, shallots, and parsley, and toss to combine. Season with salt and pepper, if desired. Sprinkle with cheese, if using.

Spanish wheat berry salad

Nutritional info:
Calories: 212.8
Total Fat: 5.6 g
Cholesterol: 0.0 mg
Sodium: 3.7 mg
Total Carbs: 3.2 g
Dietary Fiber: 7.5 g
Protein: 6.5 g

Wheat Berry Salad with Red & Green Onions

I’m always on the lookout for a tasty side dish to take to a cookout, and this one fits the bill. It’s a tasty mix of wheat berries, veggies, and a balsamic vinaigrette. It’s always a hit!

Wheat berry salad with red and green onions

Wheat Berry Salad with Red & Green Onions
Adapted from Bon Appetit, August 2000
Serves 6

Ingredients:
1 cup wheat berries
1 tablespoon olive oil
1 cup finely chopped red onion
1 carrot, peeled, diced
2 tablespoons balsamic vinegar

3 green onions (including green tops), minced
1/2 red bell pepper, chopped

Bring large pot of salted water to boil. Add wheat berries, reduce heat to medium-low and simmer until tender, stirring occasionally, about 1 hour. Drain.

Heat oil in heavy medium skillet over medium heat. Add red onion and carrot; sauté until tender, about 6 minutes. Remove from heat. Add vinegar; whisk to blend.

Toss wheat berries, green onions, and bell pepper in large bowl. Pour carrot/red onion/balsamic mixture over; toss to blend. Season to taste with salt and pepper. Cool completely. (Can be made 1 day ahead. Cover; chill.)

**Note** I used my rice cooker to cook the wheatberries. In mine, this worked with 1 cup wheatberries and 4 cups water, with about 1/2 to 1 tsp kosher salt.

Nutritional info (3/4 cup):
Calories: 148.6
Total Fat: 3.0 g
Cholesterol: 0.0 mg
Sodium: 10.7 mg
Total Carbs: 28.6 g
Dietary Fiber: 5.2 g
Protein: 4.0 g