Best 2 Wheat Berries With Broccoli Recipes

**Wheat Berries with Broccoli: A Nutritious and Satisfying Meal**

Wheat berries and broccoli come together in this hearty and flavorful dish that is packed with nutrition. Wheat berries, an ancient grain, provide a good source of fiber, protein, and essential minerals. Broccoli, a cruciferous vegetable, is loaded with antioxidants and vitamins. Together, these ingredients make a complete and satisfying meal that is perfect for lunch or dinner. This article features three variations of this dish: a simple wheat berries and broccoli sauté, a creamy wheat berries and broccoli casserole, and a savory wheat berries and broccoli salad. Whether you're looking for a quick and easy meal or a more elaborate dish, you're sure to find a recipe in this article that you'll enjoy.

Let's cook with our recipes!

WHEAT BERRIES WITH VEGETABLES

Wheat Berries with Vegetables image

Broccoli, onion, tomatoes, yellow zucchini, and eggplant, coupled with nutty wheat berries (unprocessed whole kernels of wheat), make a lusty dish. This is an excellent accompaniment to meat or fish; it can also be served as an entree.

Provided by Martha Stewart

Categories Food & Cooking Salad Recipes

Number Of Ingredients 12

Ingredients

1 cup wheat berries
1 quart water
1 small head broccoli (about 15 ounces), trimmed and cut into florets
2 teaspoons olive oil
1 medium yellow onion, peeled and diced
2 cloves garlic, peeled and minced
One 28-ounce can tomatoes, chopped
1/4 cup chopped fresh oregano
1 large yellow zucchini, quartered lengthwise and cut into 1/4-inch slices
1/2 small eggplant, cut into 1/2-inch pieces
1/2 teaspoon coarse salt
1/4 teaspoon freshly ground pepper

Steps:

Place wheat berries in a small stockpot over high heat. Add the water. Cover; bring to a boil. Reduce heat to low. Simmer until tender, at least 40 minutes. Drain; set aside.
Fill a large bowl with ice and water; set aside. Bring a medium pot of water to a boil. Add the broccoli, and blanch until bright green, 1 to 2 minutes. Transfer to the ice bath, and set aside.
Heat the olive oil in a large skillet over medium-low heat. Add the onion and garlic, and cook, stirring frequently, until translucent, about 10 minutes. Raise heat to medium, and add the tomatoes, oregano, zucchini, eggplant, salt, and pepper; cook, stirring occasionally, until the vegetables have softened, about 15 minutes. Add the broccoli and wheat berries, and continue to cook until broccoli and wheat berries are heated through, about 3 minutes more. Serve.

Nutrition Facts : Calories 64 g, Fat 2 g, Fiber 9 g, Protein 8 g, Sodium 260 g

ROASTED BROCCOLI GRAIN BOWL WITH NOOCH DRESSING

Roasted Broccoli Grain Bowl With Nooch Dressing image

This nutty, savory and deeply satisfying - not to mention vegan - grain bowl stands out because of a stellar sauce made of nutritional yeast, lemon, mustard and garlic powder that provides umami, brightness and spunk. The sauce works especially well on roasted brassicas like broccoli, cauliflower and brussels sprouts, likely because the combination is reminiscent of broccoli-Cheddar soup. Keep a jar of the stuff on hand for grain bowls on demand. (It keeps for three days in the fridge.) Cook any cold-weather vegetables, use any leftover grains, incorporate any crunch, and maybe even add dill, apples or celery for freshness. The sauce will tie it all together. To get vegetarian recipes like this one delivered to your inbox, sign up for The Veggie newsletter.

Provided by Ali Slagle

Categories lunch, weeknight, grains and rice, salads and dressings, main course

Time 25m

Yield 4 servings

Number Of Ingredients 10

Ingredients

3 pounds broccoli, cauliflower or a combination, cut into 1½- to 2-inch-long florets, stem sliced ¼-inch-thick, leaves reserved
1 pound brussels sprouts, trimmed and halved
3/4 cup olive oil
Kosher salt and black pepper
1/2 cup nutritional yeast
Zest and juice of 1 large lemon (about 1 teaspoon zest and 3 tablespoons juice)
1 tablespoon Dijon mustard
1/4 teaspoon garlic powder
4 cups cooked whole grains (such as farro, quinoa, or wheat berries), warm or room temperature
1/4 cup roasted, salted almonds, coarsely chopped

Steps:

Place the racks in the top and bottom thirds of the oven, and heat the oven to 450 degrees. Place two baking sheets in the oven to heat.
In a large bowl (or two if you need), toss broccoli and cauliflower florets, stems and leaves, and the brussels sprouts with enough olive oil to coat (around ½ cup). Season generously with salt and pepper. (Don't wash the bowl.) Roast on the heated sheets, rotating the pans and switching racks halfway through but leaving the vegetables themselves untouched, until browned and crisp-tender, 15 to 20 minutes.
In a medium bowl, stir together the nutritional yeast, ¼ cup water, remaining ¼ cup olive oil, the lemon juice, mustard and garlic powder. Season to taste with salt and pepper. Add the grains to the large bowl. Season and dress the grains with salt, lemon zest, and some of the nutritional yeast dressing to taste.
Top the grains with the roasted vegetables, then drizzle with some of the dressing. Top with the almonds.

Tips:

To save time, use precooked wheat berries. If using dried wheat berries, soak them overnight before cooking.
Wheat berries can be cooked in a pot on the stovetop or in a rice cooker.
To cook wheat berries on the stovetop, bring a pot of water to a boil. Add the wheat berries and reduce heat to low. Simmer for 45-60 minutes, or until the wheat berries are tender.
To cook wheat berries in a rice cooker, add the wheat berries and water to the rice cooker. Cook according to the manufacturer's instructions.
To roast broccoli, preheat the oven to 400 degrees Fahrenheit. Toss the broccoli with olive oil, salt, and pepper. Spread the broccoli on a baking sheet and roast for 15-20 minutes, or until tender.
To make the dressing, whisk together the olive oil, lemon juice, honey, salt, and pepper.
To assemble the salad, combine the cooked wheat berries, roasted broccoli, and dressing. Toss to coat.
Serve the salad warm or cold.

Conclusion:

This wheat berry salad is a healthy and delicious side dish or main course. It's packed with nutrients and flavor, and it's easy to make. The roasted broccoli adds a slightly charred and nutty flavor, while the dressing brings it all together. This salad is perfect for a light lunch or dinner, and it's also great for meal prep.