Southwestern Wheat Berry Pilaf


Southwestern Wheat Berry Pilaf


Quantity 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 tbsp fresh lime juice
1 1/2 tbsp olive oil
1/2 tsp salt
2 garlic cloves, minced
1 (15-ounce) can black beans, rinsed and drained
Cilantro sprigs (optional)


  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.

Yield:  6 servings (serving size: 1 cup)

CALORIES 190 (21% from fat); FAT 4.4g (sat 0.6g,mono 2.5g,poly 0.5g); IRON 1.6mg; CHOLESTEROL 0.0mg; CALCIUM 27mg; CARBOHYDRATE 33g; SODIUM 309mg; PROTEIN 7.4g; FIBER 6.2g