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Related recipes: Eat-Drink-and Weigh Less, Grains, High Fiber, Side Dishes, Vegetarian
If you want a good introduction to whole grains, this dish is it! Once cooked, the wheat becomes roly-poly and turns a beautiful warm color, and the rye puffs up and turns a lovely shade of brown. The wild rice bursts open, releasing an irresistible earthy flavor, and revealing a cream-colored interior. You can also add some barley, for extra sweetness, and, of course, the cashews provide terrific crunch. Prepare to chew! And consider using the leftovers as your whole-grain cereal for breakfast.
Yield: 5 servings
1/2 cup whole rye (also called "rye berries")
1/2 cup white (soft) wheat berries
1/4 cup pearl barley
3 1/2 cups water
pinch of salt
1/2 cup chopped cashews, lightly toasted
Rinse all the grains together in a strainer. Transfer to a medium-large saucepan and add 3 cups water.
Place the pan over medium heat and bring to a boil. Cover, then turn the heat down as far as it will go, and simmer, covered, for 11/2 hours.
Check the grains and see if they are done to your liking. (This is a chewy pilaf.) If you would like them somewhat softer, splash in a few tablespoons of additional water, cover the pan, and continue to cook over low heat for up to 10 minutes longer. (If the grains seem about right, but there is still some water left, just turn up the heat a little, and cook them uncovered, stirring often, for about 5 to 10 minutes longer. The water will evaporate, but the grains will not overcook. Or you can drain out any extra water by placing the cooked grains in a colander in the sink and leaving them there for 10 minutes or so.)
Fluff with a fork to let steam escape, and let stand uncovered for about 10 minutes. Salt and serve hot or warm, topped with cashews.
Nutrition Note: Nutrition Facts calculated using a serving size of 3/4 cup.
Cooking Tip:These grains cook for the same amount of time, and therefore, can share the same pot. Make this dish in the evening and reheat it the next day. It needs a long time to cook. This dish keeps for up to 4 days stored in a tightly covered container in the refrigerator.
Recipe courtesy of Eat, Drink, and Weigh Less by Mollie Katzen and Walter Willet, M.D. Copyright © 2006 Mollie Katzen and Walter Willett, M.D. All Rights Reserved. Published by Hyperion. Available wherever books are sold.
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
