Recipe | Lemony Wheat Berries with Roasted Brussels Sprouts (+ Everything You Ever Wanted to Know About Wheat Berries!)

Lemony Wheat Berries with Roasted Brussels Sprouts
Did you make any food-related resolutions for 2013?

I don’t have resolutions, I have goals. (I like to pretend there’s a difference and that somehow, goals are much more achievable.) I want to eat less sugar. I’m trying to eat more fruit–I’ve always liked veggies more than fruit and sometimes it’s a struggle to get myself to eat it. (Unless it’s in pie form. But I’m cutting down on sugar, remember?) And I want to eat more grains.

Yes, grains! Delicious, nutritious whole grains. So you might see some more grains around here this year. And if you don’t see more grains around here, it means that I’m a big failure. I guess grains aren’t the most exciting thing to see on a food blog, are they? I mean, if I told you that you’d be seeing more Rolos on Oh My Veggies this year, you’d probably be pretty jazzed. But instead, I’m telling you to be on the lookout for… bulgur! Barley! Wheat Berries! Ooooh.

Wheat Berries

Okay, so what are wheat berries?

I discovered wheat berries by accident last year. I needed farro for a recipe and it was crazy expensive. Sitting next to the farro were bags of wheat berries–much cheaper. So I figured, “These look almost the same. Let’s go with wheat berries!” And guess what? They are pretty similar and I’ve used wheat berries in place of farro in a few recipes.

Wheat berries are the little kernels that grow on wheat plants. When they’re milled, they make flour. But they can also be eaten whole, similar to rice, quinoa, and other grains. They’re high in fiber and also protein and iron, which makes them very vegetarian-friendly!

What do wheat berries taste like?

They have a whole wheat-y taste–a little bit nutty and earthy. If you like other whole grains, you will probably enjoy wheat berries. But more than the taste, my favorite thing about wheat berries is the texture. They’re chewy! (Unless you overcook them. Don’t do that!)

How do you cook wheat berries?

My package of wheat berries says to soak them overnight, but I found out by accident (and then confirmed online) that that’s not necessary. To make 4 servings, combine a cup of wheat berries with 3 cups of water, stock, or broth (I really like cooking wheat berries in broth!) in a large pot, bring it to a boil, reduce heat to low and then simmer covered for about 50 minutes. Drain off any excess liquid.

Roasted Brussels Sprouts with Shallots & Walnuts

What can you do with wheat berries?

You can add them to salads or soups! Use them instead of rice or other grains! They’re great when tossed with a simple vinaigrette, salt and pepper, and roasted vegetables. Just about any vegetable will work, so this is a great way to use what’s in season.

In this recipe, I’ve roasted Brussels sprouts with shallots and walnuts and added them to a batch of wheat berries. I used a light lemon vinaigrette, but one made with vinegar and oil would work just as well. You can serve this as a side dish, but it’s also filling enough that it can be served as a healthy meal.

So are we excited about whole grains in 2013?! (I’ll pretend you said yes!)

Lemony Wheat Berries with Roasted Brussels Sprouts

Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 1 hour

Yield: 4 as main dish, 6 as side dish

Lemony Wheat Berries with Roasted Brussels Sprouts

A delicious way to eat whole grains! Wheat berries tossed with roasted brussels sprouts, shallots, walnuts and a lemon vinaigrette.

Ingredients

  • 1 c. red wheat berries
  • 3 c. vegetable broth
  • 1 lb. Brussels sprouts, trimmed and quartered
  • 1 large shallot, chopped
  • 2 tbsp. olive oil, divided
  • 1/4 c. walnut pieces
  • 1 tbsp. lemon juice
  • zest from 1 lemon
  • salt + pepper to taste

Instructions

  1. Combine wheat berries and vegetable broth in a large saucepan. Bring to a boil, then reduce heat to low. Cover and cook until tender, about 50 minutes. Drain off excess liquid. Set aside.
  2. Preheat oven to 425 degrees.
  3. While wheat berries are cooking, start Brussels sprouts. Toss Brussels sprouts, shallots, and 1 tablespoon of olive oil in a large bowl. Transfer to a rimmed baking sheet. Bake for 15-20 minutes or until browned, stirring halfway through cooking time. Remove from oven and stir in walnut pieces (they will toast on the hot baking sheet!).
  4. Whisk together lemon juice, zest, remaining oil, salt and pepper in a large bowl. Add wheat berries and roasted vegetables; toss to combine, then serve.
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Kiersten Frase

About Kiersten

Kiersten is the founder and editor of Oh My Veggies. She loves cooking, trashy reality shows, and Hello Kitty. Kiersten also blogs about blogging at kierstenfrase.com.   Read more from Kiersten →

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Comments

  1. Lynn says

    Tried this twice including for thanksgiving this year. I decided to contribute only veggie dishes this year to the family thanksgiving meal. I absolutely love this recipe and prefer the nutty earthy flavor over farro or even quinoa. Thanks for the recipe.

  2. Shana says

    To be honest, I was skeptical about this one…but I love roasted brussels sprouts. So glad I tried it! This was sooooooo delicious!! Thanks for the recipe!

  3. Traci says

    This is so amazingly delicious! Keep in mind, folks, there are no herbs or spices in this recipe (well, s&p, of course), but you will be blown away by the brilliant blend of flavors in every bite. My husband gives this a 12 out of 10. Not sure how I can beat that. Thanks for a wonderful addition to my recipe repertoire!

  4. Sun says

    As I sit here eating the leftovers for breakfast, I had to comment. This recipe was so delicious. My entire family, a 9 year old and 6 year old included, loved this salad. I did add some feta to mine because I can never say no to cheese ;-P

  5. Aly says

    Loved this recipe! Made it for my husband and we devoured it. Simple yet such good flavors. Will definitely be adding this to our meal rotation.

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