Wheat berries, the whole unprocessed wheat kernels, are most often ground to make whole-wheat flour. Like other grains, these kernels can also be cooked—as in this recipe—until they are tender yet pleasantly chewy. An excellent accompaniment to meat or fish, this dish is also substantial enough to serve as a meatless main course.

　　

Ingredients

serves 8

　　1 cup wheat berries

　　1 quart water

　　1 small head broccoli (3/4 pound), cut into small florets (3 1/2 cups)

　　2 teaspoons olive oil

　　1 yellow onion, diced

　　2 garlic cloves, minced

　　1 can (28 ounces) whole peeled tomatoes, drained and coarsely chopped

　　1/4 cup finely chopped fresh oregano

　　1 large summer squash, quartered lengthwise and cut crosswise into 1/4-inch slices

　　1/2 small eggplant, cut into 1/2-inch pieces

　　Coarse salt and freshly ground pepper

　　

Step 1

Bring wheat berries and the water to a boil; reduce heat. Simmer until tender, 40 to 50 minutes. Drain.

　　

Step 2

Meanwhile, prepare an ice-water bath. Fill another pot with water, and bring to a boil. Cook the broccoli until bright green and crisp-tender, 1 to 2 minutes. Transfer to the ice bath, and let cool.

　　

Step 3

Heat the oil in a large skillet over medium-low. Add onion and garlic; cook, stirring frequently, until translucent, about 5 minutes. Raise heat to medium, and add the tomatoes, oregano, squash, eggplant, and 1/2 teaspoon salt (or to taste); season with pepper; cook, stirring occasionally, until the vegetables have softened, about 15 minutes.

　　

Step 4

Add broccoli and wheat berries, and continue to cook just until heated through, about 3 minutes more. Serve immediately.

　　

Nutrition Information

Step 5

(Per Serving)

　　

Step 6

Calories: 141

　　

Step 7

Saturated Fat: .3g

　　

Step 8

Unsaturated Fat: 1.3g

　　

Step 9

Cholesterol: 0mg

　　

Step 10

Carbohydrates: 26.8g

　　

Step 11

Protein: 5.9g

　　

Step 12

Sodium: 277mg

　　

Step 13

Fiber: 6.3g

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