Stir Fried Wheat Berries
Elevate your weeknight meals with "Stir Fried Wheat Berries," a hearty, nutrient-packed dish bursting with vibrant flavors and colors. This recipe transforms chewy, nutty wheat berries into a wholesome stir fry, paired with crisp red bell peppers, tender carrots, and sugar snap peas. Tossed in a savory-sweet sauce made with soy sauce, sesame oil, honey, and a touch of fresh ginger, every bite is a perfect balance of taste and texture. Topped with green onions and optional toasted sesame seeds for added crunch, this versatile dish works as a satisfying vegetarian main or a flavorful side. Ready in under an hour, it's a simple, healthy way to explore ancient grains in your kitchen!
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Recipe Information
Ingredients
- 1 cup wheat berries
- 3 cups water
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 teaspoon fresh ginger
- 2 cloves garlic cloves
- 1 medium red bell pepper
- 1 medium carrot
- 1 cup sugar snap peas
- 3 stalks green onions
- 1 tablespoon toasted sesame seeds (optional)
- 2 tablespoons cooking oil
Instructions
Rinse the wheat berries under cold water.
In a medium saucepan, bring 3 cups of water to a boil. Add the wheat berries, reduce heat to a simmer, and cook for 25-30 minutes or until tender but chewy.
Drain the cooked wheat berries and set aside.
In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, honey, and grated fresh ginger to create the stir fry sauce. Set aside.
Mince the garlic cloves. Cut the red bell pepper and carrot into thin strips. Trim the sugar snap peas. Slice the green onions thinly.
Heat the cooking oil in a large skillet or wok over medium-high heat.
Add the minced garlic to the skillet and sauté for 30 seconds or until fragrant.
Add the red bell pepper, carrot, and sugar snap peas to the skillet. Stir fry for 3-4 minutes or until the vegetables are just tender but still crisp.
Add the cooked wheat berries to the skillet and mix well with the vegetables.
Pour the stir fry sauce over the mixture and toss to coat evenly. Cook for an additional 2-3 minutes, allowing the sauce to heat through.
Remove the skillet from heat and sprinkle the dish with sliced green onions and toasted sesame seeds, if using.
Serve warm as a side dish or a main course. Enjoy!
Nutrition Facts
Calories |
1571 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.8 g | 64% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1918 mg | 83% | |
| Total Carbohydrate | 240.9 g | 88% | |
| Dietary Fiber | 46.0 g | 164% | |
| Total Sugars | 32.0 g | ||
| Protein | 48.5 g | 97% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 326 mg | 25% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 1898 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
