Creamy Wheat Berry Hot Cereal
This warming whole-grain hot cereal recipe pairs cooked wheat berries with rolled oats, fruit and nuts for a filling fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you’ve thawed frozen cooked wheat berries overnight in the refrigerator.
Cooked Wheat Berries (makes 4 1/2 cups)
- 2 cups hard red winter-wheat berries (see Tip)
- 7 cups cold water
- 1 teaspoon salt
Creamy Wheat Berry Hot Cereal
- 1 1/4 cups old-fashioned rolled oats
- 1/2 cup raisins
- 2 cups nonfat milk or reduced-fat soymilk
- 1/8 teaspoon salt
- 1 1/4 cups Cooked Wheat Berries
- 2 teaspoons brown sugar
- 1 teaspoon ground cinnamon
- 1/4 cup slivered almonds, toasted (see Tip)
- To prepare the wheat berries: Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. (Makes about 4 1/2 cups.)
- To prepare the hot cereal: Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in 1 1/4 cups cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve. (Refrigerate or freeze leftover wheat berries.)
Tips & Notes
- Make Ahead Tip: Cover and refrigerate the cooked wheat berries (Step 1) for up to 2 days or freeze airtight for up to 1 month.
- Look for wheat berries in natural-foods markets in bulk or other near whole grains. Contrary to popular belief, they do not require an overnight soak before cooking. Simply boiling them for 1 hour soften the kernels and produces their characteristically chewy texture.
- Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Per serving: 453 calories; 8 g fat (0 g sat, 2 g mono); 3 mg cholesterol; 80 g carbohydrates; 3 g added sugars; 27 g total sugars; 19 g protein; 9 g fiber; 399 mg sodium; 509 mg potassium.
Nutrition Bonus: Calcium (28% daily value), Iron (21% dv).
Carbohydrate Servings: 5
Exchanges: 2 starch, 1 fruit, 1/2 nonfat milk, 1 fat
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- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- More than 1 hour
- Preparation/ Technique