Cook Time:1 hour 20 minutes
Total Time: 1 hour 45 minutes
1 1/2 cups wheatberries (see below)
1 cup regular long-grain rice
1 tablespoon olive oil
3 carrots, cut in 1/4-inch dice
3 celery stalks, cut in 1/4-inch dice
2 red onions, cut in 1/4-inch dice
2 strips orange peel (3" by 1" each)
1/8 teaspoon ground allspice
3/4 cup dried apricots, sliced
3/4 cup pitted prunes, coarsely chopped
1 can (14 1/2 ounces) chicken or vegetable broth
1 1/2 teaspoons salt
1/2 teaspoon coarsely ground black pepper
1/2 cup loosely packed fresh parsley leaves, chopped
- Preheat oven to 350 degrees F. In 4-quart saucepan, heat wheatberries and 6 cups water to boiling over high heat. Reduce heat to low, cover and simmer 1 hour or until wheatberries are firm to the bite but tender enough to eat, drain and set aside.
- Meanwhile, prepare rice in 5- to 6-quart saucepot as label directs. Spoon cooked rice into medium bowl, cover and set aside. Wash and dry saucepot.
- In same saucepot, heat olive oil over medium heat until hot. Add carrots, celery, and red onions, and cook 15 minutes or until tender and lightly browned, stirring often. Add orange peel and allspice, and cook 2 minutes longer. Add apricots, prunes, broth, salt, pepper, and 1/2 cup water; heat to boiling over high heat. Reduce heat to low, simmer, uncovered, 5 minutes to blend flavors. Discard orange peel.
- Add wheatberries, rice, and parsley to vegetable mixture, stirring to combine. Spoon wheatberry mixture into 13" by 9" glass baking dish. Cover with foil and bake 20 minutes or until heated through.
Based on individual serving.
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 235 mg
Carbohydrates: 27 g
Fiber: 2 g
Protein: 4 g
TIPS: Wheatberries are unmilled whole wheat kernels that may be found in health-food stores or some supermarkets. They have a nutty, toasty flavor.