Brown Rice with Wheat Berries and Quinoa

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 270.4
  • Total Fat: 3.2 g
  • Cholesterol: 3.3 mg
  • Sodium: 643.9 mg
  • Total Carbs: 52.8 g
  • Dietary Fiber: 4.5 g
  • Protein: 8.4 g

View full nutritional breakdown of Brown Rice with Wheat Berries and Quinoa calories by ingredient
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Introduction

A pan of high fiber goodness to keep in your fridge and mix with other things throughout the week. A pan of high fiber goodness to keep in your fridge and mix with other things throughout the week.
Number of Servings: 6

Ingredients

    1/4 cup wheatberries

    32 oz can/box chicken broth

    1 cup brown rice

    1 cup quinoa

    onion (finely chopped)



    spices of your choice (Adobo is a good one on brown rice. It's cheap and in the Spanish section of grocery store. I also use Jamon which is ham flavored powder)


Tips

I like to use different grains but I also like to cook some separately because some need much more time than others.


Directions

Cook wheatberries, onion, and spices (I use garlic and a clove both crushed up) and 1 cup of chicken broth for about 30 minutes in a smaller separate pan. I simmer them lightly. They take a long time to cook. They will cook more with the brown rice after they've had there first 30 minutes.

Wheat berries done. Mix with brown rice and 2 more cups of chicken broth. I added some salt and crushed red pepper here. Bring to boil. Cover. Simmer lightly for 45 more minutes.

While that is cooking gently simmer quinoa with the rest of the broth for 15 minutes. These will fall apart easily and get mushy. So I will fold them into with the rice and wheatberry mixture after everything cools.

I will divide this up into 3 containers (holding 2 servings each). I use it as a side or I will mix with meat or veggies throughout the week for healthy and ready meals.

Another trick is to cook the brown rice for an extra 5 minutes to sort of lightly burn the bottom of it. It adds crunchy goodness to the texture.

Serving Size: 6

Number of Servings: 6

Recipe submitted by SparkPeople user CORMILROD.

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