Carrot-Infused Wheat Berries with Butternut Squash

Have you ever tried Wheat Berries before?  They are packed with nutrients. This is the perfect recipe to try out this delicious whole grain.  

(Clean Eating Magazine)

-1 tbsp olive oil

-1 small yellow onion, finely chopped

-1-1 inch stick cinnamon or ¼ tsp ground cinnamon

-1 bay leaf

-1 cup wheat berries, rinsed

-1 tbsp chopped garlic

-1 ½ cups low-sodium chicken or vegetable stock

-1 ½ cups carrot juice

-Sea salt and fresh ground pepper, to taste

-1/2 cup peeled, seeded & finely chopped butternut squash (1/4 inch cubes)

2 tbsp chopped fresh mint leaves

1.        In a medium saucepan, heat oil on medium.  Add onions and cook until softened, about 4 minutes.  Add cinnamon, bay leaf, wheat berries and garlic and cook, stirring constantly, for about 2 minutes.

2.        Add stock, juice, salt and pepper.  Bring to a boil then cover reduce heat to low and cook for 45 minutes.  Add squash, cover and cook for about 15 minutes more.  Until wheat berries  and squash are tender.  Remove from heat and let stand for 5 minutes, covered.  Strain remaining liquid from mixture.  Garnish with mint. (if you end up with extra wheat berries, store covered in the refrigerator and reheat for a quick and easy side dish).

3.        Nutrients per serving (1/2 cup)

4.        Calories-306, Total Fat go, Monounsaturated fat 5g, Carbs 52g, Fiber 8g, Sugar 3g, Sodium 209 mg,

Also try: Ginger Carrot and Sweet Potato Bisque

 

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