Ever hear of “wheat berries”? They are a fantastic alternative to rice or pasta. Wheat berries are another type of grain similar to bulgar (actually, they are whole wheat kernel). They are chewy when cooked and delicious! Definitely worth a try.
Since the wheat kernel is left intact, virtually none of the nutrients are stripped away. A cup of cooked wheat berries has about 300 calories and is packed with fiber, protein and iron. They are loaded with vitamin E, a cell-protecting antioxidant, and magnesium, which is good for healthy bones and muscles.
-1 cup wheat berries
-Salt & pepper
-3 cups water
-1/2 vidalia onion, chopped
-3 tablespoons olive oil
-1 handful of fresh parsley, chopped
In a large pot, bring 3 cups of water to a boil and add the wheat berries and a bit of salt (like if you were cooking pasta). Let boil on high for about 30 minutes. About 20-25 minutes in, you can start checking for doneness by scooping out a few berries and carefully tasting after they’ve cooled a bit. They should be chewy but not tough. Let drain & set aside.
In a separate pan, sauté the chopped onion in about a tablespoon of olive oil. Season with salt & pepper. Let cook on low heat for about 5-10 minutes, stirring occasionally. They should be a light, golden-brown color and be soft and sweet.
On low heat, add the wheat berries to the pan and combine with the onion. Season with a bit more olive oil (about 1 tablespoon), salt, and pepper to taste. Let cook for another 3-5 minutes, stirring consistently. Sprinkle in the chopped parsley and serve!
That’s it! Enjoy this healthy, hearty starch in your next meal.