Monday, August 11, 2014

Lemony Wheat Berries with Feta and Pine Nuts

Nothing beats a good, hearty grain side dish. I love grains, especially when they offer a hefty dose of fiber!

Wheat berries has a chewy texture and tastes similar to barley. I used red wheat berries in this recipe, but barley works just as well. For a gluten-free option, try using short-grain brown rice.

I served this as a side dish with lemon pepper roasted chicken and grilled asparagus.

Lemony Wheat Berries with Feta and Pine Nuts
Serves 4

  • 1 cup red wheat berries (barley, farro, or short-grain brown rice)
  • 2 cups water
  • 1 tsp olive oil
  • 1 clove garlic, minced
  • 2 tbsp pine nuts
  • 1 cup kale, chopped finely
  • zest of one lemon
  • 1 oz reduced-fat feta
  • salt and pepper

  1. In a large pot, combine winter wheat and water. Bring to a boil, then cover and turn heat to low. Simmer for about 30 minutes, or until all the water is absorbed.
  2. Meanwhile, heat oil in a skillet over medium heat. Add garlic and sautĂ© for 1 minute. Add pine nuts and cook about 1 minute until slightly golden.
  3. Reduce heat to medium-low. Add kale to skillet and cook until wilted. Set aside.
  4. Combine lemon zest, feta, and kale mixture in a large bowl.  When the winter wheat is done, stir in to mixture.
  5. Season with salt and pepper if desired. Serve warm or at room temperature.    
Nutrition Information:
Calories: 199.8 calories,   Total carbohydrates: 33.7 g,   Fiber: 5.7 g,  Total fat: 5.7 g,   Protein: 6.8 g

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