Wheat Berries With Swiss Chard and Pomegranate Molasses

May 09, 2023May 9, 20230 14
Wheat Berries With Swiss Chard and Pomegranate Molasses
in Vegetarian

Prep

20 min

Cook

75 min

Ready In

95 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/3 lbs swiss chard
2 tablespoons olive oil
1 tablespoon unsalted butter
2 large leeks , green and pale green parts , thinly sliced
2 tablespoons light brown sugar
3 tablespoons pomegranate molasses
1 1/4 cups wheat berries
2 cups chicken stock
salt & fresh ground pepper
Greek yogurt , to serve

Nutrision Information

Servings Per Recipe
4
Calories
420
Sugar
10g
Fat
12g
This dish is a hearty vegetarian meal that is packed with nutrients and flavor. The nutty, chewy texture of the wheat berries pairs perfectly with the tender Swiss chard, while the sweet and tangy pomegranate molasses adds a burst of flavor. Top it all off with a dollop of Greek yogurt and you have a delicious and satisfying meal. This dish is perfect for anyone looking to incorporate more whole grains and vegetables into their diet, and can be enjoyed by vegetarians and meat-eaters alike.

Instructions

1.Pick over the wheat berries to remove any debris, rinse them in a fine mesh strainer, and drain them.
2.Heat olive oil and butter in a large heavy saucepan over medium heat, add leeks and sauté for 5 minutes.
3.Add the wheat berries, chicken stock, salt, and pepper. Bring to a boil, cover, and reduce heat to low.
4.Cook for about an hour and 15 minutes, or until wheat berries are tender.
5.While the wheat berries are cooking, prepare the Swiss chard by cutting off the bottom 1/4 inch of the stem, chop the greens and set them aside.
6.Once the wheat berries are tender, stir in the sugar and chard. Cook for another 5 to 10 minutes, or until chard is wilted.
7.Drizzle pomegranate molasses over the top and stir it in thoroughly. Serve with a dollop of Greek yogurt.

PROS

This dish is a great source of fiber, protein, and iron.

The wheat berries and Swiss chard are both high in antioxidants and are known to boost the immune system.

CONS

This dish is carb-heavy and is not recommended for those on a low-carb diet.

It can also be quite time-consuming to prepare, as the wheat berries take over an hour to cook.

HEALTH & BENEFITS

Wheat berries are rich in fiber, vitamins, and minerals, and have been linked to reducing the risk of heart disease and other chronic diseases.
Swiss chard is an excellent source of vitamins K, A, and C, and has powerful anti-inflammatory properties that can aid in reducing the risk of cancer and other diseases.

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