On the list of vegan grains and foods I am happy to bet you only peeked at temporarily in Whole Foods, are wheat berries.
Versatile and tasty, I can offer 1 or 2 reasons why you need to give this grain a try.
What is a Wheat Berry?
A wheat berry is just the entire wheat kernel (except for the hull naturally), this involves the bran (like in raisin bran), germ (like in wheat germ) and endosperm (the part customarily pressed into flour for breads).
This is the same complete kernel that’s used in making whole-wheat flour.
The grains look like you would imagine a wheat kernel to look like- red brown, oblong, and hard.
Once prepared, they’re little, chewy and a slightly nutty.
Wheat berry Cooking instructions
Like most grains, wheat berries are cooked very in a similar fashion to rice.
One cup of wheat berries needs 2-1/2 cups of water.
They’re brought to a boil, then let heat for 45 minutes to an hour.
Wheat Berry Nutritional Value
In addition to being a whole grain that contains a lot of fiber, wheat berries have masses of additional nutritional value to offer.
A serving (about a half cup, cooked) offers 6.5 grams of protein, 6 grams of daily fiber, and vitamins B1, B3, magnesium, phosphorus, copper, manganese and selenium.
READ : Selenium benefits for men
Wheat berry Recipe
Wheat berries can be served with milk and sweetener as a breakfast cereal, for lunch as an element of a cold salad, or for dinner in a chili.
I recently used them to make a vegan chili.
This is a very straightforward way to add more to a vegan chili than masses of beans.
I made mine with wheat berries, canned tomatoes, fresh onion and peppers, black beans, pinto beans, and all of the normal spices.
The mix of wheat berries and beans gives your vegan chili even more protein and vitamins.
READ : Are oreos vegan?
