WHEAT BERRY–EDAMAME PILAF
Prep time: 5 minutes / Cook time: 6 to 8 hours on low
This hearty vegetarian dish is packed with whole grains and
complete protein. Edamame are green soybeans, a high-quality
vegetarian source of protein rich in beneficial plant phytonutrients
and filling fiber. They also make a fantastic snack. Just thaw, throw
some in a container, and you have a nutritious snack on the go.
1 cup wheat berries
1 cup wild rice
4 cups Savory Vegetable Broth (here) or low-sodium vegetable broth
2 cups frozen shelled edamame
1 medium red bell pepper, chopped
1 red onion, finely chopped
4 garlic cloves, minced
1 tablespoon extra-virgin olive oil
1 teaspoon dried thyme
Freshly ground black pepper
1. Rinse and drain the wheat berries and wild rice.
2. In a 6-quart slow cooker, combine the broth, edamame, wheat
berries, wild rice, bell pepper, onion, garlic, olive oil, and thyme.
Season with the pepper. Cover and cook on low for 6 to 8 hours on
low until the liquid is absorbed.
3. Serve hot, with a green salad.
Per Serving (⅔ cup): Calories: 168; Total Fat: 3g; Saturated Fat: 1g; Trans
Fat: 0g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg;
Sodium: 50mg; Carbohydrates: 28g; Fiber: 5g; Sugars: 1g; Protein: 9g
NUTRITIONAL HIGHLIGHT: Wheat berries are whole-wheat kernels
that look like thick, short rice grains similar to brown rice. Since the kernel
is left intact, this grain is rich in nutrients and packed with fiber, protein,