Equipment: 4-quart or larger pressure cooker
Notes: Wheat berries are whole, unprocessed grains of wheat. Varieties (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.
Hulled barley is the only type of barley considered a true whole grain. The outer husk is removed, but the bran and germ are left intact. Look for it in the bulk section of natural-foods markets. More common pearl barley is polished, a process that removes the double outer hull and bran layer. Pearl barley provides 6 grams of fiber per cup versus 14 grams for hulled barley. To substitute pearl barley for hulled barley in this recipe, cook wheat berries and wild rice at high pressure for 20 minutes. Use the cold-water release method to quickly release pressure. Add pearl barley, return to high pressure and cook 20 minutes more. Let the pressure release naturally.
High-Altitude Tip: For every 1,000 feet above 2,000 feet elevation, increase the cooking time by 5%.
1 1/2 starch, 1/2 vegetable