Monday, February 21, 2011

Wheat Berries with Sweet Potatoes, Corn and Broccoli

So this is a ridiculously nutritious meal that healthy boyfriend discovered. Its just vegetables and a whole grain, which was pretty tasty. It also has beautiful colors and I think would appeal to those who arent crazy about vegetables.

This was my second attempt at cooking wheat berries, and I finally got it right. I wasn't nuts about the flavor, but I think that is just my taste buds aversion to whole grains. Healthy boyfriend LOVED them, so I bet many of you out there would as well. They were good, but I think I need to eat them a few more times before I start to really enjoy them. I feel the same indifference about brown rice, some day Ill crave whole grains like I do those unhealthy white carbs!

This is a great dish for athletes and the wheat berries with vegetables are nice and filling. Plus all the colors look beautiful together.

NOTE: I found that you MUST soak wheat berries in water overnight. If you are planning on cooking them that night, soak them right when you wake up, for at least 8 hours. These little suckers just wont cook unless you soak them, or buy them pre-cooked. So to make this dish, you MUST think ahead at least 8 hours, but they are so healthy its worth it.

Wheat Berries with Sweet Potatoes, Corn and Broccoli

The Goods: Serves 2-3
1 cup wheat berries, which have been soaked in water at least 8 hours
1 large onion, diced
1 small sweet potato, diced
1-2 cups broccoli, chopped
1 can of corn(or one ear)
1 cup vegetable broth
2-3 tablespoons olive oil
2 cloves garlic, minced
1/2 teaspoon cayenne pepper(more if you like spice)
sea salt and fresh ground pepper
1 teaspoon nutmeg

The Deal:
1. Drain your wheat berries, and place them in a pot of water with 2 cups of water. Bring to a boil, and then cover and reduce to low heat, should be at a simmer. Cook for 50-55 minutes, or until wheat berries are tender. Cooked wheat berries have a similar consistency to cooked corn.

2. Once the berries have been cooking for about 30 minutes, heat the oil in a large saute pan on medium heat. When the oil is hot, add onions and cook until translucent, about 2-3 minutes.

3. Then add garlic, salt and pepper and sweet potatoes, and cook another 2 minutes, or until garlic is aromatic. Add the vegetable broth, bring to a boil, then cover and reduce to a simmer. Cook until the potatoes are tender, 4-5 minutes.

4. Add corn, broccoli, cayenne, and nutmeg. Boil, cover and reduce to a simmer until broccoli is bright green and tender, 3-5 minutes. All the broth should be cooked, if not drain any remaining broth. Taste and add additional salt and pepper if desired.

5. Remove from heat and plate your wheat berries first, then a big scoop of your vegetables on top. Enjoy!

Based on a recipe from

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