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
Our healthy Labor Day recipes are a delicious way to...
Don’t be fooled: granola sounds healthy, but it's often high...
Using healthy ingredients such as nuts, dried fruit and whole...
Summer's bounty of fresh berries invites creativity. From...
Fiber-rich okra is delicious, whether pickled, roasted or...
From healthy blueberry muffins and blueberry pancakes topped...
If you’re following the Paleo Diet then you know that you...
While nothing quite beats eating quickly boiled or grilled...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
- 8 or more
- Type of Dish
- Desserts, other
- Ease of Preparation
- Total Time
- More than 1 hour
- March/April 2009