Wheat berries is a whole grain which is good source of protein and fiber. You can prepare various recipes using wheat berries like cereal, salad or soup. You could also grind it to make flour and prepare flour based recipes. Wheat berries could take little long to cook so cooking in pressure cooker is advisable however you can cook it in a open pan too at low to medium heat. Wheat berries can be served with red beans curry, chicken curry or any other curry. For this recipe I have used stir fired vegetable along with wheat berries which make is simple, healthy and a light meal. You could always change the mix of veggies as per your choice and adding a tandoori masala to fried veggies give a zesty flavor.
- 1 cup Red wheat Berries available in HEB stores
- 2-1/2 cup Water
- 1 tsp Salt
- 1 tsp Oil
- 2 Green zucchini
- 1 Sweet potato
- 1 Bell Pepper - Red
- 10-15 Broccoli florets
- 1 cup French beans cut into 2'' long
- 2 tsp Tandoori masala powder
- 1 tsp Garlic paste
- 1/4 tsp Red chili powder
- 3 tsp Soy sauce
- 1/2 lemon juice
- 2 tsp Oil
- 1/2 tsp Cumin Seeds
- Salt to taste
- Clean and soak the wheat berries in 2-1/2 cups of water along with salt and oil in in a pan.
- If cooking in pressure cooker, transfer the same to it and place it on stove at high setting. Once the steam builds up, reduce the heat level to medium and cook for 3 to 4 whistle. If you are cooking in normal pan, cook it until it gets cooked well at low to medium heat.
- Once its done, let it cool down naturally. After cooling down, open the lid and stir it lightly using spatula.
- Transfer it in a serving bowl and keep aside. Simple steam wheat berries are ready to be served. You can serve it with red beans curry or you can make salad with it.
- To make stir fried veggie.....Marinate the veggies along with lemon juice, tandoori masala, red chili and garlic. Keep it aside for 15 minutes.
- Heat oil on a flat frying pan at medium heat. Once its hot , add cumin seeds. Once cumin seeds gets brown in color, add marinated veggies in to it.
- Stir fry at medium high heat till veggie gets little tender but not over cook. Texture should be crunchy and tender. Add soy sauce and stir. Turn off the heat.
- Serve it hot with wheat berries or/and with grilled chicken.
Cooked wheat berries can be store in airtight container in the refrigerator for 3 days.