Best 4 Stir Fried Wheat Berries Recipes
Stir frying is a quick and easy way to cook wheat berries, a whole grain that is packed with flavor and nutrients. Wheat berries are a good source of fiber, protein, and iron, and they can be used in a variety of dishes. When stir-frying wheat berries, it is important to use a high-heat cooking method and to cook the wheat berries until they are tender but still have a slight crunch. This article will provide you with a few tips on how to stir-fry wheat berries, as well as some delicious recipes that you can try.
Here are our top 4 tried and tested recipes!
STIR FRIED WHEAT BERRIES
An interesting stir-fry found on the Wheat Montana website. Posted for a request, but have not made it myself. The addition of cooked chicken or beef could make it into a main dish.
Provided by Donna M.
Categories Grains
Time 30m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat wok or fry pan.
- Place a small amount of oil or stock in it.
- Add sprouted wheat and stir fry 3-4 minutes (to decrease stir fry time, steam berries first for 5 minutes).
- Add other vegetables and stir-fry another few minutes, until veggies are soft.
- Add spices to taste.
BREAKFAST WHEAT BERRIES
Wheat berries sweetened with honey and perfumed with rose water and spices make a delicious breakfast on their own or stirred into yogurt (that's the way I prefer to serve this). Whether you use farro, kamut, spelt or wheat berries (and whether you are cooking them for breakfast or for dinner) the trick here is to cook the grains for as long as it takes for them to really soften and to splay (that is, to burst at one end).
Provided by Martha Rose Shulman
Categories breakfast, brunch, quick, main course
Time 1h30m
Yield Serves 4 to 6
Number Of Ingredients 12
Steps:
- The night before, combine wheat berries, 1 quart of the water and salt and bring to a boil in a saucepan. Reduce heat, cover and simmer 1 hour. Remove from heat, stir in the honey, agave syrup or sugar, rose water, anise or fennel seeds, cinnamon, nutmeg and raisins or dried fruit. Cover and leave overnight (or for 5 to 6 hours).
- In the morning, add remaining cup of water to the wheat berries and bring to a simmer. Cook 30 to 45 minutes, stirring often, until berries are soft and splayed at one end. There should be some liquid surrounding the wheat berries (add more water if necessary). Taste and add more sweetener if desired.
- Serve on their own with some of the liquid in the saucepan (stir in some milk if desired), or spoon about 1/3 cup yogurt into bowls and top with a generous spoonful of the berries, with some of the sweet broth. Top with a handful of chopped nuts and a few pomegranate seeds if desired.
Nutrition Facts : @context http, Calories 170, UnsaturatedFat 0 grams, Carbohydrate 41 grams, Fat 1 gram, Fiber 5 grams, Protein 3 grams, SaturatedFat 0 grams, Sodium 591 milligrams, Sugar 17 grams
HOW TO SPROUT WHEAT BERRIES
Wheat berries, also called soft wheat, are found in the health food stores and in some grocery stores. This is a good basic recipe for srpouting. When sprouted, they have a wonderful sweet taste. The sprouts should get 1/3"- 3/4" long. These are great in salads, bread, as a snack, and in stir fry. Enjoy! When I cant' find cheesecloth, I cut up a washcloth into 4 squares. One square works great! Cook time is sprouting time. Adapted from the cookbook Fresh!
Provided by Sharon123
Categories Lunch/Snacks
Time P2DT5m
Yield 2 cups
Number Of Ingredients 2
Steps:
- Plaace 1/4 cup wheat berries in a quart canning jar(or similar regular jar) and fill with lukewarm water.
- Place a double thickness of cheesecloth over the mouth and secure with jar ring or rubber band.
- Drain water through the cheesecloth, fill again, and let soak for 2 hours.
- Drain, rinse again and drain.
- Place jar on it's side in a dark place.
- Rinse and drain twice a day for 2-4 days, or until 2 cups of sprouts are formed. Place the sprouts in a colander, rinse with cold water, drain and store in a plastic bag in the refrigerator. Enjoy!
Nutrition Facts :
STIR-FRIED VEGETABLES
A great vegetable side dish with an incredible sauce. It goes perfectly with steamed brown or white rice.
Provided by Natasha Kay
Categories Side Dish Vegetables
Time 20m
Yield 6
Number Of Ingredients 10
Steps:
- Combine soy sauce and ginger in a small bowl. Mix flour, chicken broth, and water in another bowl.
- Heat oil in a large skillet or wok over high heat; cook and stir peppers, carrots, broccoli, and mushrooms until just tender, about 3 minutes.
- Toss vegetables with soy sauce mixture; cook and stir for 1 minute. Gradually stir flour mixture into vegetables; bring to a boil and cook until thickened, about 3 minutes.
Nutrition Facts : Calories 125.2 calories, Carbohydrate 13.2 g, Cholesterol 0.7 mg, Fat 7.4 g, Fiber 3.7 g, Protein 3.8 g, SaturatedFat 1.2 g, Sodium 238.1 mg, Sugar 5 g
Tips:
- Choose the right wheat berries: Use whole wheat berries, not cracked or pearled wheat berries, for the best texture and flavor.
- Soak the wheat berries: Soaking the wheat berries overnight or for at least 4 hours will help them cook more evenly and quickly.
- Rinse the wheat berries: Rinse the wheat berries well before cooking to remove any dirt or debris.
- Use a large skillet or wok: A large skillet or wok will help the wheat berries cook evenly and prevent them from overcrowding.
- Heat the oil over medium-high heat: Heating the oil over medium-high heat will help the wheat berries brown and develop flavor.
- Add the wheat berries and cook until browned: Add the wheat berries to the hot oil and cook, stirring frequently, until they are browned.
- Add the vegetables and cook until tender: Add the vegetables to the skillet or wok and cook, stirring frequently, until they are tender.
- Add the sauce and cook until heated through: Add the sauce to the skillet or wok and cook, stirring frequently, until it is heated through.
- Serve immediately: Serve the stir-fried wheat berries immediately, garnished with green onions and sesame seeds.
Conclusion:
Stir-fried wheat berries are a delicious and healthy way to enjoy this ancient grain. They are a good source of fiber, protein, and vitamins, and they can be used in a variety of dishes. With a little planning and preparation, you can easily make a delicious stir-fried wheat berry dish at home.
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