Beans and Grains

WHEAT BERRY–EDAMAME PILAF

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.
Serves 12
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,
and iron.