Food > Recipe Directory > Courses/Meal Type > Sides > Citrus Herbed Wheat Berries
Citrus Herbed Wheat Berries Recipe
Citrus Herbed Wheat Berries
Jordon, Ont.-based cooking duo Anna and Michael Olson are known for their respect for Canadian regional cooking. This patriotic wheat-based side dish is adapted from their Inn On the Twenty Cookbook (Whitecap, 2000, $29.95).
Ingredients
- 1-1/2 cups (375 mL) soft wheat berries
- 1/4 cup (50 mL) olive oil
- 1 leek, sliced and washed
- 1 stalk celery, diced
- 1 red pepper, diced
- 3/4 cups (175 mL) fresh or thawed frozen peas
- 1 cup (250 mL) chopped asparagus
- 1 tbsp (15 mL) orange peel
- 1/3 cup (75 mL) orange juice
- 1 green onion, chopped
- 1 tsp (5 mL) fresh mint
- 2 tbsp (30 mL) thinly sliced basil
- 1 tbsp (15 mL) chopped fresh chervil or parsley
- 1/2 tsp (2 mL) each salt and pepper
Preparation
Cook wheat berries in boiling unsalted water for about 60 minutes or until tender. Drain well and reserve.
Heat half the oil in a skillet set over medium heat. Add the leek and celery and cook for 5 minutes or until tender. Add peppers, peas and asparagus.
Cook, stirring often, until asparagus is tender, from 8 to 10 minutes. Reduce heat to low and add wheat berries. Stir in remaining oil, orange peel, orange juice, green onion, mint, basil and chervil. Serve warm or at room temperature.
Makes 4 to 6 servings.
Make-Ahead: Can be made at least 8 hrs. ahead.
- Serving(s)
- 4 to 6
| Per each of 6 servings: about | |
|---|---|
| Calories | 260 |
| Fat (total) | 9 g |
| Carbohydrate | 43 g |
| Protein | 7 g |
| Sodium | 180 mg |
| Folate | Excellent source |
| Vitamin A | Good source |
| Vitamin C | Good source |
| Thiamin | Good source |
| Niacin | Good source |
| Iron | Good source |
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