Saturday, January 9, 2010

Wheat Berry Stir-Fry

This is a very healthy, and very delicious recipe:

(double this recipe if you want to eat it all week)

4 C. Prepared Wheat Berries (chilled)(see below recipe for wheat berries)
2 T. Butter
2 t. Olive Oil
1/8 t. Pepper
1/8 t. Garlic salt
1/4 C. chopped onion
2 C. Chopped Mushrooms
3 Eggs
1 C. Broccoli cut
1 C. Sliced Carrots
1 C. Corn
1 C. Green Peas
1/2 C. Ham (I used chicken for a healthier protein, but you could also omit this for a veggie meal)
3 T. Soy Sauce

1. Heat olive oil in a large frying pan over medium high het.
2. Scramble eggs in small bowl, pour into hot oil, and sprinkle with pepper.
3. Cook eggs until they are firm enoug to flip- flip over and cook the other side.
4. Remove cooked eggs (large pancake shape about 1/4" thick) from pan and cut into 1/2" squares.
5. Saute mushrooms and onions with butter and garlic salt. Drain the liquid and set aside.
6. Heat vegetables in the preheated frying pan.
7. Add Chilled whea berries and mix ingredients together.
8. Combine the egg and mushroom/onion mix with the other ingredients in the pan.
9. Add your pre-cooked protein.
10. Drizle mixture evenly with soy sauce and stir in.
11. Season with salt, pepper and additional soy sauce if needed.

I got this recipe out of the book "Discover Wheat and Other Grains" by Cary Ruggles. The book has about fourteen other recipes, but tells you how to make the wheat berries in other ways, and how to also make creamy wheat berries, which have a cooked oatmeal consistency.

How to make "Wheat Berries":

4 C. White Hard Wheat
8 C. Water
1 t. Salt

Put all of these in a large pan (at least 5 qts).
Bring to a boil, stirring occasionally.
Once you have reached a boil, place lid on pot, and simmer for 1 hour and 5 min. (or until the berries have a soft chewy consistency similar to brown rice. Some may be slightly cracked and open.)

This amount made me about 14 C. of wheat berries!

-Lindsay Kirby (

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