Wheat Berries with Caramelized Onion Sauce Recipe

Looking for an easy Wheat Berries with Caramelized Onion Sauce recipe? Learn how to make Wheat Berries with Caramelized Onion Sauce using healthy ingredients.


Submitted by christinavt

Makes 8 servings



Adapted from "The Moosewood Cookbook." wheat berries, sunflower oil, onions, salt, apple cider, spinach or other greens (any combination of kale, dandelion greens, spinach, arugula, collards), crumbled Feta, ground black pepper cvt

Recipe Ingredients for Wheat Berries with Caramelized Onion Sauce

1 cup wheat berries
3 tbs. sunflower oil
4 onions, thinly sliced
1/2 tsp. salt
1/2 cup apple cider
1 bunch spinach or other greens, chopped (any combination of kale, dandelion greens, spinach, arugula, collards)
1/2 cup crumbled Feta
1 Freshly ground black pepper to taste

Recipe Directions for Wheat Berries with Caramelized Onion Sauce

  1. Begin soaking wheat berries in the morning. After about 8 hours, drain wheat berries and bring to a boil in plenty of fresh salted water, then reduce to a simmer and cook until tender, about 45 min.

  2. Meanwhile, sauté onions with the sunflower oil over medium heat for about 15 min. Add salt and turn heat to low. Continue to sauté the onions, stirring occasionally, until the wheat berries start to become tender and the onions begin to caramelize. Add the apple cider to the onions, return the heat to medium, and cook until most of the liquid has been reduced (5-10 min).

  3. Add chopped greens and cook until greens wilt and become tender (another 5-10 min.). Stir in the crumbled feta.

  4. Serve the onion sauce on top of the cooked wheat berries. Top with freshly ground pepper. For added flavor, toss the cooked wheat berries with a just a dab of Vermont butter!

Categories

Vegetables, Salads, American, Advance, Sugar-Free

Nutrition Facts
Serving Size 149.0g
Amount Per Serving
Calories
183
Calories from Fat
70
% Daily Value*
Total Fat
7.8g
12%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
8mg
3%
Sodium
286mg
12%
Potassium
432mg
12%
Total Carbohydrates
25.1g
8%
Dietary Fiber
4.3g
17%
Sugars
4.6g
Protein
5.3g
Vitamin A 81% Vitamin C 26%
Calcium 11% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in manganese
  • Very high in vitamin A
  • High in vitamin C
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