Wheat Berry Pudding
From EatingWell: March/April 2009
Here, wheat berries are cooked with maple-sweetened, spiced milk to make a homey pudding. Try it for dessert or even breakfast—adjusting the maple syrup to your preference.
- 1 cup wheat berries, (see Note)
- 2 tablespoons plus 3 cups low-fat milk, divided
- 1 cinnamon stick
- 1 strip orange zest, (1/2 by 2 inches)
- Pinch of salt
- 1/2 cup pure maple syrup
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- 1/2 cup low-fat maple yogurt, (optional)
- Sort through wheat berries carefully; discard any stones. Rinse well. Place in a large heavy saucepan and add water to cover by 2 inches. Bring to a boil, reduce heat to medium-low, cover and simmer, adding more water if necessary, until the wheat berries are tender, about 1 hour. Drain well.
- Place the wheat berries and 2 tablespoons milk in a food processor. Pulse, scraping down the sides as necessary, until most of the wheat berries are coarsely chopped (some may remain whole).
- Combine the chopped wheat berries, the remaining 3 cups milk, cinnamon stick, orange zest and salt in a Dutch oven or other large, heavy-bottomed pot and bring to a boil. Reduce heat to medium-low and cook, stirring often to prevent sticking, until the mixture is very thick, 25 to 30 minutes. Remove from the heat; discard the cinnamon stick and orange zest. Stir in maple syrup and vanilla.
- Serve warm or chilled, sprinkled with cinnamon and topped with a dollop of maple yogurt, if desired. (Stir in more milk if the pudding gets too thick as it stands.)
Tips & Notes
- Make Ahead Tip: Cover and refrigerate the cooked wheat berries (Step 1) for up to 2 days or freeze for up to 1 month. Cover and refrigerate the pudding for up to 2 days.
- Note: Wheat berries of any variety (hard, soft, spring or winter) can be used interchangeably. Labeling is inconsistent—you may find them labeled “hard red winter wheat” without the words “wheat berries.” Find them in natural-foods markets and online at kingarthurflour.com. Some recipes instruct soaking overnight, but we found it unnecessary.
- To cook: Sort through wheat berries carefully, discarding any stones, and rinse with water. Bring 4 cups water or broth and 1 cup wheat berries to a boil. Reduce heat to a simmer, cover and cook, stirring occasionally, until tender, but still a little chewy, about 1 hour. Drain.
Per serving: 182 calories; 2 g fat (1 g sat, 0 g mono); 6 mg cholesterol; 35 g carbohydrates; 7 g protein; 3 g fiber; 71 mg sodium; 43 mg potassium.
Carbohydrate Servings: 2
Exchanges: 1 starch. 1/2 low-fat milk, 1 other carbohydrates
More From EatingWell
If you work out in the morning, refuel with one of these...
Our healthy Labor Day recipes are a delicious way to...
One-pot recipes are the perfect solution for easy weeknight...
Our healthy stir-fry recipes are full of fiber-rich...
Packed with a bounty of nutrients as well as fiber, green...
Store-bought packaged foods can make cooking or baking easier...
Whether grilled, seared, broiled, baked or made into burgers...
Whether you’re roasting beets, serving them sliced on a salad...
Celebrate summer with our summer dessert recipes made with...In the dog days of summer, you don’t have to turn on your stove...
When summer tomatoes from backyard gardens and farmstands hit...
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
- Type of Dish
- Desserts, other
- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- March/April 2009