Why Wheat Berries Make Salads Delicious

Why Wheat Berries Make Salads Delicious

Ever had a salad that leave you feeling empty? Not anymore. Have you ever tried adding wheat berries to the mix? If not, you're seriously missing out on a whole new level of deliciousness! Let's dive into the world of wheat berries and how they can take your salads and grain bowls from basic to boujee in no time.

What are Wheat Berries Exactly?

No, they're not some new type of berry that you can pick off a bush. (Think wheat field) Wheat berries are actually whole wheat kernels, including the bran, germ, and endosperm (the whole thing!) This is the exact form they traveled from the combine to the package you bought them in. They have a nutty flavor and a chewy but subtle crunch that adds a satisfying texture to any dish. My family uses them in place of meat for vegetarian options to gain protein and give texture and volume to a salad that is otherwise just missing that final element. Wheat berries are amazing carries of natural protein. Even if it doesn't share the same protein content from meats and fish it caries a lean controlled protein that you can feel good about. 

Let's Talk Protein

A 200-gram serving of cooked wheat berries has around 14 to 16 grams of protein.

Here’s the deal: 100 grams of cooked wheat berries gives you about 7 to 8 grams of protein. So, if you double that to 200 grams, you’re looking at roughly 14 to 16 grams.

Now, if you’re measuring them dry (before cooking), the protein content is higher—closer to 30 to 32 grams— (in the dry form this is where you get really hight protein content that creates the stretchy gluten that forms our amazing Neapolitan pizza dough balls) because cooking adds water, which increases the weight without changing the amount of protein.

Why Should You Add Wheat Berries to Your Salads?

Salads need a hearty and filling addition. By adding wheat berries to your salads, you're not only increasing the nutritional value with fiber and protein, but you're also adding a delightful texture that takes your salad game up a notch. 

How to Incorporate Wheat Berries into Grain Bowls

Grain bowls are all the rage these days, and for good reason. They're customizable, filling, and oh-so-delicious. When it comes to grain bowls, wheat berries are a game changer. Simply cook up a batch of wheat berries and use them as the base for your grain bowl. Top with your favorite veggies, proteins, and dressings for a meal that's as Instagram-worthy as it is tasty. After you have cooked them in your pressure cooker or on the stove top, try toasting your berries with a dash of Fiery Harissa and a light coating of Graza olive oil. (It takes a little more time but I think its totally worth it!)

Get Creative with Wheat Berries

Don't be afraid to get creative with how you use wheat berries in your salads and as a base for your grain bowls. Mix them with quinoa, top them with roasted veggies, or toss them in a zesty vinaigrette. The possibilities are endless! 

So, the next time you're looking to jazz up your salads or grain bowls, don't forget about the unsung heroes of the grain world—wheat berries. They may be small, but they sure do pack a flavorful punch!

 

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