Directions:
- Place the wheat berries in a large bowl. Cover with at least 6 cups cold water. Set aside to soak for at least 4 hours. Drain and place in a large non stick saucepan.
- Add the water or stock to the pan. Cover and bring to a boil. Reduce heat to medium and simmer for 1 hour. Add all the rest of the ingredients.
- Cover and simmer, stirring occasionally, for 30 to 45 minutes or till the berries are tender. Season to taste with salt and pepper.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 42.76 Kcal (179 kJ) | ||
| Calories from fat | 2.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.24g | 0% | |
|---|---|---|---|
| Sodium | 5.57mg | 0% | |
| Potassium | 178.21mg | 4% | |
| Total Carbs | 7.37g | 2% | |
| Sugars | 1.6g | 6% | |
| Dietary Fiber | 1.42g | 6% | |
| Protein | 2.08g | 4% | |
| Vitamin C | 4.2mg | 7% | |
| Iron | 27.4mg | 152% | |
| Calcium | 22mg | 2% | |
| Amount Per 100 g | |||
| Calories | 26.25 Kcal (110 kJ) | ||
| Calories from fat | 1.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.15g | 0% | |
|---|---|---|---|
| Sodium | 3.42mg | 0% | |
| Potassium | 109.39mg | 4% | |
| Total Carbs | 4.52g | 2% | |
| Sugars | 0.98g | 6% | |
| Dietary Fiber | 0.87g | 6% | |
| Protein | 1.28g | 4% | |
| Vitamin C | 2.6mg | 7% | |
| Iron | 16.8mg | 152% | |
| Calcium | 13.5mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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