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Tag: Wheat Berries + Bulgur Wheat

Stuffed Red Peppers

3 Red Bell Peppers [whole]
1 cup Bulgur Wheat
1 cup Sweet Onion [sliced]
2 Summer Squash [chopped]
4 Garlic Cloves [roughly chopped]
2 Tbs Olive Oil
Salt + Freshly Ground Black Pepper
1/2 cup Kalamata + Green Olives [pitted + chopped]
1 Tbs Balsamic Vinegar
1/4 cup Basil [fresh, thinly sliced]

Roast peppers till skins blacken [either under the broiler or over an open flame]. Allow to cool, remove skins, stems + seeds. Set aside.

Bring 1-1/2 cups water to a boil. Stir in bulgur, turn off heat + cover. Allow to stand for 15-20 minutes until water has been absorbed and bulgur is tender.

Meanwhile, preheat oven to 425 degrees. Toss onions, summer squash + garlic with olive oil, salt + pepper then spread into a single layer on a baking sheet. Roast for 15 minutes, flip, roast for 5 minutes more. Squash + onions should be lightly browned.

Toss squash, onions, garlic, bulgur, basil + olives in a large bowl. Drizzle with balsamic vinegar. Season with pepper. Stuff some of the mixture into the roasted red peppers. Transfer the remaining bulgur mixture to a serving dish + place the stuffed peppers on top. Serve.

Savory Split Pea Soup

1 cup Green Split Peas [soaked in 2 cups water for 6+ hours]
2 cups Vegetable Broth
1/2 cup Bulgur Wheat [bring 1 cup water to a boil, stir in bulgur, remove from heat + let stand until water is absorbed]
2 Tbs Extra Virgin Olive Oil
1 Onion [medium, chopped]
2 Garlic Cloves [minced]
Salt + Freshly Ground Black Pepper [to taste]
2 Carrots [sliced thinly]
1/2 tsp Turmeric [dried]
1/4 tsp Cayenne Pepper

After soaking peas, rinse under cold water. Bring peas + vegetable broth to a simmer in a medium size pot and cook peas till very tender, about 20 minutes. Meanwhile, saute onion + garlic in olive oil, nicely seasoned with salt + pepper. After about 5 minutes, add carrot and saute for several minutes more. When peas have finished cooking, add onion, garlic + carrot mixture to peas. Stir 1/2+ cup water [more if peas are dry], spices and bulgur. Simmer for 10 minutes until carrots are tender + flavors have combined.

4 servings. Great with crusty bread.

Wheat Berry Salad

1 c. Wheat Berries [soaked overnight, then simmered till tender, 45+ minutes]
1 lb. Butternut Squash [peeled and chopped into 1/2” slices]
1 Apple [chopped into bite sized chunks about 1/2” thick”
1 Onion [Medium, chopped]
3 Garlic Cloves [Roughly sliced]
1 Tbs. + Extra virgin olive oil
2 Tbs. Red Wine Vinegar
1/4 c. Flat Leaf Parsley [chopped]
Salt + Fresh Ground Black Pepper to taste

Preheat oven to 400 degrees F. Toss squash, apples, onions & garlic in a drizzle of olive oil. Spread them out on a roasting sheet, salt & pepper them and roast for 20 minutes until onions are beginning to brown and apples & squash are tender.

Toss [cooled] wheat berries with olive oil, vinegar and parsley. Add roasted ingredients and stir gently to combine. Season to taste.

Mint Spiced Bulgur Pilaf

1/2 c. Bulgur wheat
1 c. Water
1/4 c. Raisins
1/2 tsp. Cumin
1/2 tsp. Pumpkin pie spice [cinnamon, ginger, lemon peel, nutmeg, cloves, cardamom – any combo you like.]
1/4 c. Almonds [chopped]
1Tbs. + Mint [Fresh, chopped]
Salt + Fresh Ground Black Pepper to taste

Bring water to a boil. Stir in bulgur & raisins. Turn off heat. Leave covered to sit until water is absorbed, about 20 minutes. 10 minutes in, stir in cumin and spices. Once all the water is absorbed, stir in almonds and mint, season with salt & pepper.

Serve with winter squash, boiled and buttered or as a cup to stuff.

Serves 2 as a side.

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