WHEAT BERRIES WITH SESAME, SOY SAUCE AND SCALLIONS
Wheat berries do take a while to cook, maybe half an hour, maybe 45 minutes, sometimes even longer, but you can cook a lot of it and keep it in the refrigerator and heat up a little bit at a time as you need it. Once the wheat berries are cooked, top with sesame oil, scallions and soy sauce. Try it for breakfast when cold cereal and toast aren't warming your heart.
Provided by Mark Bittman
Categories side dish
Time 45m
Yield 4 servings
Number Of Ingredients 5
Steps:
- In a 4- to 6-cup saucepan, combine wheat berries with a large pinch of salt and enough water to cover them by at least an inch. Bring to a boil and adjust heat so mixture bubbles gently.
- Cook, stirring occasionally, until wheat berries are tender, about 35 to 45 minutes. Add boiling water as necessary to keep wheat berries covered and to keep them from drying out as they swell and become tender. Wheat berries are done when tender with a slight bite to them; ideally you will have cooked out all the water at about the same time they are tender, but if any remains, strain them. (At this point you can drain berries and refrigerate for up to a few days, then reheat when ready to serve.)
- Fluff wheat berries with a fork and toss with sesame oil. To serve, drizzle with soy sauce and garnish with scallions.
Nutrition Facts : @context http, Calories 247, UnsaturatedFat 3 grams, Carbohydrate 48 grams, Fat 4 grams, Fiber 8 grams, Protein 7 grams, SaturatedFat 1 gram, Sodium 443 milligrams, Sugar 1 gram
WHEATBERRY SALAD
Steps:
- Place the wheatberries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, or until they are soft. Drain.
- Saute the red onion in 2 tablespoons of olive oil over medium-low heat until translucent, approximately 5 minutes. Turn off the heat and add the remaining 4 tablespoons (1/4 cup) of olive oil and the balsamic vinegar.
- In a large bowl, combine the warm wheatberries, sauteed onions, scallions, red bell pepper, carrot, 1/2 teaspoon salt, and the pepper. Allow the salad to sit for at least 30 minutes for the wheatberries to absorb the sauce. Season, to taste, and serve at room temperature.
WHEAT BERRY BOWL WITH SALMON AND MISO SAUCE
We love the way the creamy miso sauce coats the chewy, toothsome wheat berries in this Asian-inspired bowl. For a time saver, cook off a large batch of wheat berries, freeze it in re-sealable bags for up to 1 month and thaw and reheat as needed.
Provided by Food Network Kitchen
Categories main-dish
Time 1h10m
Yield 4 grain bowls (about 1 cup wheat berries each)
Number Of Ingredients 15
Steps:
- Cook the wheat berries: Bring a medium saucepan of water to a boil. Add the wheat berries, and cook until plump and tender, 35 to 40 minutes. Drain the wheat berries, and transfer them to a medium bowl. Toss with the sesame oil and 1/2 teaspoon salt. Serve warm or at room temperature. (The wheat berries can be cooked and refrigerated in an airtight container up to 2 days ahead. Microwave just enough to take the chill off, about 2 minutes, stirring about halfway through.)
- Make the miso sauce: While the wheat berries cook, whisk together the mayonnaise, miso, mirin, vinegar and 1 tablespoon water in a small bowl until smooth.
- Toast the sesame seeds: Swirl the sesame seeds in a medium nonstick skillet over medium heat until toasted and golden, about 3 minutes. Pour them into a small bowl.
- Cook the salmon: Season the salmon with salt. Add the oil to the skillet, set over medium-high heat and heat the oil until it just starts to smoke faintly. Arrange the salmon, skin-side down, in the skillet. As the salmon cooks you'll see the dark orange flesh turn a paler orange. Once the lighter color reaches about 2/3 up the side of each piece, turn the salmon over; continue to cook for about 1 minute more (for medium-rare) for thicker pieces, 30 seconds more for thinner pieces. As each piece finishes, remove it from the skillet and transfer it to a plate.
- Build the bowls: Evenly divide the wheat berries among 4 bowls. Make neat piles and/or rows of the cabbage, avocado and scallions. Top each with a piece of salmon and some miso sauce, a sprinkling of sesame and some seaweed-snack strips. Serve each bowl with a lemon wedge.
Nutrition Facts : Calories 540, Fat 24 grams, SaturatedFat 3.5 grams, Cholesterol 35 milligrams, Sodium 500 milligrams, Carbohydrate 61 grams, Fiber 15 grams, Protein 24 grams, Sugar 4 grams
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