Ever since both my kids left for college, I have been trying to eat as healthily as I can and that means eating only whole grains. Also, now that I am cooking for much fewer people (it’s just my husband and I at home), I have resorted to cooking one dish meals. So any dish that tastes good and still covers all the nutritional bases – a balance of protein, carbs, vitamins, fiber etc… is perfect! I have been experimenting with lentils, quinoa, couscous, barley and wheat-berry. I especially like wheat-berry because it is extremely filling, tastes good and is easy to make. This Curried Red Wheat-berry Salad is crunchy, flavored with curry powder and combined with nuts and veggies to make a great one-dish meal.
1. 1 cup of Red Wheat-berry (I bought it from the bulk food section of Whole Foods)
2. ½ red bell pepper
3. ½ green bell pepper
4. ½ yellow bell pepper
5. ½ medium sized yellow onion
6. 2 teaspoons of curry powder (I used McCormick brand)
7. 2-3 tablespoons of raisins
8. 2-3 tablespoons of shelled walnuts
9. ¼ cup dried coconut flakes
10. Juice of ½ fresh Lime
11. 1.5 tablespoons of Honey
12. tablespoons of extra virgin olive oil
13. Salt and pepper to taste
1. Wash the Red Wheat-berry grains in cold water.
2. Boil 4 cups of water in a pot and add the washed wheat-berry grains to the pot and let them cook over low heat for an hour or until the grains are cooked and softened (the time may vary slightly depending upon each batch of grain).
3. While the grains are getting cooked, peel the onion and dice it in small pieces.
4. Also dice the colored bell peppers.
5. In a small nonstick skillet, add ½ tablespoon of extra virgin olive oil and start heating the skillet on medium heat.
6. Add the diced onions and peppers to the skillet and let them cook for 6-8 minutes, while stirring them constantly.
7. When the vegetables are cooked but still slightly crunchy, switch the heat off and add the raisins and walnuts to the hot pan and stir again.
11. Add the toasted coconut flakes pan of vegetables and wheat-berry grains.