Southwestern Wheat Berry Pilaf

Cooking Light
To save time, you can soak the wheat berries the night before making the pilaf.
6 servings (serving size: 1 cup)


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3/4 cup uncooked wheat berries
2 (6-inch) Anaheim chiles
1 cup diced red bell pepper
1 cup diced peeled jicama
3/4 cup minced red onion
1/3 cup minced fresh cilantro
3 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
1/2 teaspoon salt
2 garlic cloves, minced
1 (15-ounce) can black beans, rinsed and drained
Cilantro sprigs (optional)


Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain.

Place wheat berries in a medium saucepan; cover with water to 2 inches above wheat berries. Bring to a boil; reduce heat, and cook, uncovered, 1 hour or until tender. Drain and set aside.

Cut chiles in half lengthwise; discard seeds and membranes. Place chile halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil chiles 8 minutes or until blackened. Place chiles in a heavy-duty zip-top plastic bag, and seal; let stand 10 minutes. Peel chiles, and chop.

Combine chiles, wheat berries, bell pepper, and next 8 ingredients (bell pepper through beans) in a large bowl; stir well. Serve chilled or at room temperature. Garnish with cilantro sprigs, if desired.

Created date

June 2004

Nutritional Information

Calories 190
Caloriesfromfat 21 %
Fat 4.4 g
Satfat 0.6 g
Monofat 2.5 g
Polyfat 0.5 g
Protein 7.4 g
Carbohydrate 33 g
Fiber 6.2 g
Cholesterol 0.0 mg
Iron 1.6 mg
Sodium 309 mg
Calcium 27 mg