Wheat berries: a tasty way to get your protein
Posted: January 18, 2013
Also featured in the Friendly City Food Co-op store tours is Penelope Ferguson, Harrisonburg registered dietitian. She educated shoppers on the world of grains Jan. 15, but in case you missed it, here are a few facts about an under appreciated seed, as well as recipes incorporating them into delicious, everyday diets:
The wheat berry, or “seed” of wheat sheaves, is no mundane grain: it’s a nutritionally sound choice — boasting fiber and protein, as well as calcium, iron, selenium, magnesium, manganese, B-complex and Vitamin E.
With a chewy texture and nutty flavor, wheat berries are often paired with nuts or other seeds, forming a complete protein — an important part of vegetarian and vegan diets.
Basic Wheat Berry Cooking Method
¼ cup dry = ½ cup cooked
Wheat berries expand like rice, so each cup of dry wheat berries will yield four ½-cup servings. Wheat berries need to be rinsed well in several changes of water. The berries can be soaked for a short time while you’re getting other ingredients ready, or overnight in the refrigerator.
The wheat berry, or “seed” of wheat sheaves, is no mundane grain: it’s a nutritionally sound choice — boasting fiber and protein, as well as calcium, iron, selenium, magnesium, manganese, B-complex and Vitamin E.
With a chewy texture and nutty flavor, wheat berries are often paired with nuts or other seeds, forming a complete protein — an important part of vegetarian and vegan diets.
Basic Wheat Berry Cooking Method
¼ cup dry = ½ cup cooked
Wheat berries expand like rice, so each cup of dry wheat berries will yield four ½-cup servings. Wheat berries need to be rinsed well in several changes of water. The berries can be soaked for a short time while you’re getting other ingredients ready, or overnight in the refrigerator.
Place 1 cup wheat berries and 2 cups water in sauce pan
Add up to 1 teaspoon of sea salt (to taste)
Bring to boil. Cover saucepan and let simmer for 1 to 1 ½ hours, until the grains are tender and chewy.
Cooked wheat berries can be used right away, or store them covered in the refrigerator for several days.