Southwestern Wheat Berry Pilaf

To save time, you can soak the wheat berries the night before making the pilaf.

Yield: 6 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 190
  • Calories from fat: 21%
  • Fat: 4.4g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.5g
  • Protein: 7.4g
  • Carbohydrate: 33g
  • Fiber: 6.2g
  • Cholesterol: 0.0mg
  • Iron: 1.6mg
  • Sodium: 309mg
  • Calcium: 27mg

Ingredients

  • 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)

Preparation

  1. Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain.
  2. 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.
  3. 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.
  4. 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.
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