As the seasons change, our appetites and cravings often shift too. What better way to warm up on a chilly fall morning than with a hearty bowl of wheat berry porridge? Or, as the winter snow melts away, what’s more satisfying than a comforting pot of wheat berry chili simmering on the stove? Whatever the season, these 20 innovative recipes featuring the humble wheat berry will keep your taste buds and belly happy. From sweet breakfast bowls to savory stews and soups, we’ve got you covered with these creative and delicious ideas.
**Discover the versatility of wheat berries in these mouthwatering dishes:**
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Wheat Berry Salad with Roasted Vegetables
This hearty salad combines the nutty flavor of wheat berries with a medley of roasted vegetables, perfect for a healthy and satisfying meal or side dish. The roasting process brings out the natural sweetness in the vegetables, complementing the earthy taste of the wheat berries.
Ingredients:
– 1 cup wheat berries
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 large carrot, peeled and sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a medium saucepan, bring wheat berries and water to a boil. Reduce heat, cover, and simmer for 45-50 minutes or until tender.
3. Toss sweet potato, bell pepper, carrot, and garlic with olive oil, salt, and pepper on a baking sheet. Roast in the oven for 25-30 minutes or until tender.
4. Drain cooked wheat berries and let cool. Combine roasted vegetables with cooled wheat berries. Garnish with fresh parsley or thyme if desired.
Cooking Time: 1 hour 15 minutes
Wheat Berry and Kale Soup
This hearty soup combines the nutty flavor of wheat berries with the earthy taste of kale, perfect for a cozy and comforting meal.
Ingredients:
– 1 cup wheat berries
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups kale leaves, stems removed and chopped
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Rinse the wheat berries and soak them in water or broth for at least 8 hours or overnight.
2. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
3. Add the chopped kale to the pot and cook until wilted, about 3-4 minutes.
4. Drain and add the soaked wheat berries to the pot. Stir in the thyme and season with salt and pepper to taste.
5. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes or until the wheat berries are tender.
Cooking Time: 45-50 minutes
Mediterranean Wheat Berry Bowl
A hearty and nutritious bowl filled with nutty wheat berries, tangy feta cheese, and flavorful Mediterranean ingredients.
Ingredients:
– 1 cup wheat berries, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup cooked chickpeas
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Cook the wheat berries according to package instructions or by simmering in water or broth for about 40 minutes, or until tender.
2. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the garlic and cooked chickpeas to the skillet. Cook for an additional 1-2 minutes.
4. Fluff the cooked wheat berries with a fork. Add them to the skillet and stir to combine.
5. Top the wheat berry mixture with crumbled feta cheese, chopped parsley, salt, and pepper.
6. Serve warm or at room temperature, with lemon wedges on the side if desired.
Cooking Time: 45-50 minutes
Wheat Berry Breakfast Porridge
Start your day with a nutritious and filling breakfast porridge made with wholesome wheat berries, sweet fruit, and a hint of spice.
Ingredients:
– 1 cup wheat berries, rinsed and drained
– 4 cups water or plant-based milk (such as almond or soy milk)
– 1/2 teaspoon ground cinnamon
– 1 tablespoon honey or maple syrup (optional)
– Sliced banana, apple, or pear for serving
Instructions:
1. In a medium saucepan, combine wheat berries and water or milk. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until wheat berries are tender.
2. Stir in cinnamon and honey or maple syrup (if using).
3. Serve warm, topped with sliced fruit of your choice.
Cooking Time: 20-25 minutes
Spicy Wheat Berry Chili
This hearty chili recipe combines the nutty flavor of wheat berries with a spicy kick, perfect for a cozy night in.
Ingredients:
– 1 cup dried wheat berries
– 1 can black beans, drained and rinsed
– 1 can diced tomatoes
– 1 red bell pepper, diced
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– 1/4 tsp cayenne pepper
– Salt and pepper to taste
– 1 can chipotle peppers in adobo sauce
– 1 cup vegetable broth
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, then add them to a large pot with the black beans, diced tomatoes, red bell pepper, onion, garlic, cumin, smoked paprika, and cayenne pepper.
3. Pour in the chipotle peppers and adobo sauce, and stir to combine.
4. Add the vegetable broth and bring the mixture to a simmer.
5. Reduce heat and let cook for 30-40 minutes or until the wheat berries are tender.
Cooking Time: 40 minutes
Wheat Berry and Chickpea Stew
This nutritious stew is a perfect blend of fiber-rich wheat berries, protein-packed chickpeas, and flavorful spices. A comforting bowl on a chilly day!
Ingredients:
– 1 cup wheat berries
– 2 cups water or vegetable broth
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Rinse the wheat berries and soak them in water for at least 8 hours or overnight.
2. Drain and cook the wheat berries according to package instructions or in a large pot with 2 cups of water or broth, simmering until tender (about 45 minutes).
3. In a large skillet, sauté the onion, garlic, and bell pepper until the vegetables are softened.
4. Add the chickpeas, cumin, smoked paprika, salt, and pepper to the skillet. Stir well.
5. Combine the cooked wheat berries and chickpea mixture in the pot or Dutch oven. Simmer for 10-15 minutes.
6. Taste and adjust seasoning as needed. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: About 1 hour 15 minutes (including soaking time)
Wheat Berry Stuffed Peppers
Elevate your mealtime with this flavorful and nutritious recipe that combines the earthy sweetness of wheat berries with the crunch of bell peppers. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked wheat berries
– 1/2 cup cooked brown rice
– 1/4 cup black beans, drained and rinsed
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers, removing seeds and membranes.
3. In a bowl, mix together cooked wheat berries, brown rice, black beans, cilantro, olive oil, cumin, salt, and pepper.
4. Stuff each pepper with the mixture, filling to the top.
5. Place stuffed peppers in a baking dish and bake for 30-35 minutes or until tender.
Cooking Time: 30-35 minutes
Wheat Berry and Avocado Wrap
A nutritious and flavorful wrap perfect for a quick lunch or snack.
Ingredients:
– 1 whole wheat tortilla
– 1/2 cup cooked wheat berries
– 1 ripe avocado, mashed
– 1/4 cup chopped fresh cilantro
– 1 tablespoon lemon juice
– Salt to taste
Instructions:
1. Spread the mashed avocado along the center of the tortilla, leaving a small border around the edges.
2. Top the avocado with cooked wheat berries, chopped cilantro, and a squeeze of lemon juice.
3. Season with salt to taste.
4. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat cylinder.
Cooking Time: 5 minutes
Wheat Berry Pilaf with Herbs
A flavorful and nutritious side dish perfect for accompanying grilled meats, roasted vegetables, or as a base for a hearty salad. This pilaf combines the nutty taste of wheat berries with aromatic herbs and toasted spices.
Ingredients:
– 1 cup wheat berries
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– 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. Drain and rinse the wheat berries again.
3. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
4. Add the garlic, thyme, paprika, salt, and pepper to the saucepan. Cook for an additional minute.
5. Add the wheat berries to the saucepan and stir to combine with the herb mixture.
6. Pour in the remaining water and bring to a boil. Reduce heat to low, cover, and simmer for 25-30 minutes or until the liquid is absorbed and the wheat berries are tender.
7. Fluff the pilaf with a fork and garnish with chopped parsley if desired.
Cooking Time: 30-40 minutes
Wheat Berry and Mushroom Risotto
Elevate your risotto game with this unique combination of wheat berries and earthy mushrooms. This recipe yields a creamy, comforting dish perfect for a cozy evening meal.
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
– 2 cloves garlic, minced
– 1/4 cup white wine (optional)
– 1 tablespoon butter
– Salt and pepper to taste
– Grated Parmesan cheese, for serving (optional)
Instructions:
1. Rinse wheat berries and soak in water for at least 8 hours or overnight. Drain and set aside.
2. Heat olive oil in a large saucepan over medium heat. Add chopped onion and cook until translucent, about 5 minutes.
3. Add mushrooms and garlic; cook until mushrooms release their liquid and start to brown, about 5-7 minutes.
4. Add warmed broth, one cup at a time, stirring constantly and allowing each portion to absorb before adding the next.
5. After 20-25 minutes of total cooking time, add soaked wheat berries and cook for an additional 2-3 minutes or until they’re tender.
6. Stir in butter and season with salt and pepper. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 30-35 minutes
Wheat Berry and Apple Salad
A hearty and refreshing salad perfect for a light lunch or dinner, this Wheat Berry and Apple Salad combines the nutty flavor of wheat berries with the sweetness of apples.
Ingredients:
– 1 cup cooked wheat berries
– 2 apples, diced (Granny Smith or your favorite variety)
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked wheat berries and diced apples.
2. Sprinkle the chopped parsley over the top.
3. In a small bowl, whisk together the olive oil and apple cider vinegar.
4. Pour the dressing over the wheat berry mixture and toss to coat.
5. Season with salt and pepper to taste.
Cooking Time: 10-15 minutes (including cooking time for wheat berries)
Wheat Berry and Lentil Curry
This hearty curry combines the nutty flavor of wheat berries with the earthy taste of lentils, creating a nutritious and satisfying meal. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 cup wheat berries, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1 can (14 oz) diced tomatoes
– 2 cups vegetable broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large saucepan, heat the oil over medium-high heat. Add the onion and cook until softened, about 3-4 minutes.
2. Add the garlic, cumin, and curry powder. Cook for 1 minute, stirring constantly.
3. Add the lentils, wheat berries, diced tomatoes, and vegetable broth. Season with salt and pepper to taste.
4. Bring the mixture to a boil, then reduce heat to low and simmer for 30-40 minutes or until the grains are tender.
5. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 40 minutes
Wheat Berry and Sweet Potato Hash
Wheat Berry and Sweet Potato Hash Recipe
This hearty recipe combines nutty wheat berries with sweet and savory roasted sweet potatoes, onions, and garlic for a nutritious and filling breakfast or brunch option.
Ingredients:
– 1 cup cooked wheat berries
– 2 large sweet potatoes, peeled and cubed
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or thyme) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes, onion, and garlic with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes, or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add cooked wheat berries and stir to combine.
4. Once sweet potatoes are done roasting, add them to the skillet with the wheat berries. Stir to combine.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Wheat Berry and Spinach Stir-Fry
A nutritious and flavorful vegetarian dish that combines the nutty flavor of wheat berries with the earthy taste of spinach. This stir-fry is a perfect side dish or main course for any meal.
Ingredients:
– 1 cup cooked wheat berries
– 2 cups fresh spinach leaves
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the sliced onion and cook for 3-4 minutes until translucent.
3. Add the minced garlic and cook for an additional minute, stirring constantly to prevent burning.
4. Add the cooked wheat berries, fresh spinach leaves, and soy sauce to the skillet. Stir-fry for 2-3 minutes until the spinach has wilted.
5. Season with salt and pepper to taste.
6. Serve hot over rice or as a main course.
Cooking Time: 10-12 minutes
Wheat Berry and Beetroot Salad
This hearty salad combines the nutty flavor of wheat berries with the sweetness of roasted beetroot, all tied together with a tangy dressing. Perfect for a quick lunch or dinner.
Ingredients:
– 1 cup wheat berries
– 2 medium beetroot, peeled and cubed
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse the wheat berries and cook according to package instructions. Drain and set aside.
2. Preheat oven to 425°F (220°C). Toss the beetroot with olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
3. In a large bowl, combine cooked wheat berries, roasted beetroot, apple cider vinegar, honey, salt, and pepper. Mix well to combine.
4. Garnish with chopped parsley if desired.
5. Serve warm or at room temperature.
Cooking Time: 45-50 minutes
Wheat Berry and Black Bean Tacos
Wheat Berry and Black Bean Tacos: A nutritious twist on traditional tacos, this recipe combines the nutty flavor of wheat berries with the savory taste of black beans.
Ingredients:
– 1 cup cooked wheat berries
– 1 can (15 oz) black beans, drained and rinsed
– 1/2 red onion, diced
– 1 bell pepper, diced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 6 tacos shells (corn or whole wheat)
– Optional: shredded cheese, diced tomatoes, avocado, salsa
Instructions:
1. In a large bowl, combine cooked wheat berries, black beans, red onion, bell pepper, olive oil, cumin, paprika, salt, and pepper. Mix well.
2. Warm the tacos shells according to package instructions.
3. Spoon about 1/4 cup of the wheat berry mixture onto each taco shell.
4. Serve with desired toppings.
Cooking Time: 10 minutes
Wheat Berry and Pumpkin Soup
As the seasons change, a comforting bowl of soup can be just what you need to brighten up your day. This recipe combines the nutty flavor of wheat berries with the sweetness of pumpkin for a deliciously seasonal treat.
Ingredients:
– 1 cup wheat berries
– 2 cups water or vegetable broth
– 1 small onion, diced
– 3 cloves garlic, minced
– 1 medium pumpkin, cooked and pureed (about 2 cups)
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: cream or coconut cream for serving
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, then add them to a large pot with 2 cups of water or broth.
3. Add the diced onion and minced garlic to the pot and bring to a boil.
4. Reduce heat to low, cover, and simmer for about 1 hour, or until the wheat berries are tender.
5. Stir in the pumpkin puree, cumin, salt, and pepper.
6. Simmer for an additional 15-20 minutes, or until the soup has thickened slightly.
7. Serve hot, with a dollop of cream or coconut cream if desired.
Cooking Time: About 1 hour 45 minutes
Wheat Berry and Feta Stuffed Tomatoes
Elevate your snack game with this flavorful and nutritious recipe that combines the sweetness of tomatoes, nutty wheat berries, and tangy feta cheese. Perfect for a quick lunch or evening appetizer.
Ingredients:
– 4 large tomatoes
– 1 cup cooked wheat berries
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the tomatoes and scoop out the insides.
3. In a bowl, mix together cooked wheat berries, feta cheese, olive oil, garlic, salt, and pepper.
4. Stuff each tomato with the wheat berry mixture, filling to the top.
5. Place the stuffed tomatoes on a baking sheet and bake for 20-25 minutes or until the tomatoes are tender.
6. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Wheat Berry and Blueberry Parfait
Start your day with a nutritious and delicious breakfast parfait that combines the nutty flavor of wheat berries, sweet blueberries, and creamy yogurt.
Ingredients:
– 1 cup cooked wheat berries
– 1 cup fresh or frozen blueberries
– 6 oz Greek yogurt
– 2 tbsp honey
– 1/4 cup granola
– Fresh mint leaves (optional)
Instructions:
1. In a small bowl, mix together the cooked wheat berries and honey until well combined.
2. Spoon half of the wheat berry mixture into a glass or parfait dish.
3. Top with blueberries, leaving a small border around the edges.
4. Spread the Greek yogurt over the blueberries.
5. Sprinkle granola evenly over the yogurt layer.
6. Repeat steps 2-5 to create a second layer.
7. Garnish with fresh mint leaves, if desired.
Cooking Time: 10 minutes
Wheat Berry and Almond Energy Bars
These wholesome energy bars are packed with fiber-rich wheat berries, crunchy almonds, and a hint of sweetness. Perfect for a quick pick-me-up or as a post-workout treat.
Ingredients:
– 2 cups cooked wheat berries
– 1/2 cup rolled oats
– 1/4 cup chopped almonds
– 1/4 cup honey
– 1 tablespoon brown sugar
– 1/4 teaspoon salt
– 1/4 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (180°C). Line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, combine cooked wheat berries, oats, and almonds.
3. In a small saucepan, heat honey, brown sugar, and salt over low heat until sugar dissolves.
4. Pour the warm honey mixture over the dry ingredients and stir until well combined.
5. Press the mixture into the prepared baking dish.
6. Bake for 20-25 minutes or until lightly golden.
7. Let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Summary
Discover the versatility of wheat berries with these 20 hearty recipes for every season! From warm soups and stews to refreshing salads and breakfast bowls, there’s something for everyone. Try Wheat Berry Salad with Roasted Vegetables or Spicy Wheat Berry Chili for a comforting meal. Or, go light with Wheat Berry and Avocado Wrap or Wheat Berry Pilaf with Herbs. Whether you’re looking for a quick breakfast or a satisfying dinner, these recipes showcase the nutty flavor and nutritious benefits of wheat berries. Get ready to get cooking!