Mark Bittman's Wheat Berries with Walnuts

Vegetarian
Vegan
Dairy Free
Health score
18%
Mark Bittman's Wheat Berries with Walnuts
45 min.
4
461kcal

Suggestions


Discover the delightful flavors of Mark Bittman's Wheat Berries with Walnuts, a dish that perfectly balances nutrition and taste. This vegetarian, vegan, and dairy-free recipe is not only easy to prepare but also packed with wholesome ingredients that will leave you feeling satisfied and energized. In just 45 minutes, you can create a side dish that complements any meal, making it a versatile addition to your culinary repertoire.

The star of this dish, wheat berries, are whole grains that offer a chewy texture and nutty flavor, providing a hearty base for the dish. Combined with the rich crunch of walnuts and the aromatic essence of fresh thyme, this recipe elevates simple ingredients into a gourmet experience. Whether you're serving it alongside roasted vegetables or as a standalone dish, the combination of flavors will impress your family and friends.

For those looking to add a twist, consider incorporating seasonal ingredients like diced apples or cooked beets, which not only enhance the taste but also add vibrant color to your plate. With a caloric breakdown that emphasizes healthy fats and complex carbohydrates, this dish is a guilt-free indulgence that aligns with your wellness goals. Dive into the world of wholesome cooking with this delightful recipe that celebrates the beauty of plant-based ingredients!

Ingredients

  • tablespoons olive oil extra virgin 
  • teaspoons thyme sprigs fresh chopped
  • servings pepper black freshly ground
  • medium shallots minced
  • 0.8 cup walnut pieces chopped
  • 1.5 cups wheat berries 

Equipment

  • frying pan

Directions

  1. Wheat Berries with Walnuts and Apples. Core and dice (peeling is optional) 1 all-purpose apple, like Golden Delicious; add to the pan with the shallot.
  2. Wheat Berries with Walnuts and Beets.
  3. Add 1 cup diced cooked beets along with the walnuts in Step
  4. Garnish with crumbled goat cheese if you like.
  5. Forty-Five Minute Roast Turkey
  6. Turkey Gravy
  7. Favorite Bread Stuffing
  8. Cranberry Relish with Orange and Ginger
  9. Potato Gratin
  10. Raw Beet Salad
  11. Braised and Glazed Brussel Sprouts

Nutrition Facts

Calories461kcal
Protein11.19%
Fat41.17%
Carbs47.64%

Properties

Glycemic Index
31.75
Glycemic Load
0.62
Inflammation Score
-7
Nutrition Score
8.5934783790423%

Flavonoids

Cyanidin
0.59mg
Apigenin
0.03mg
Luteolin
0.46mg

Nutrients percent of daily need

Calories:461.11kcal
23.06%
Fat:22.16g
34.1%
Saturated Fat:2.32g
14.49%
Carbohydrates:57.7g
19.23%
Net Carbohydrates:45.86g
16.68%
Sugar:1.07g
1.18%
Cholesterol:0mg
0%
Sodium:1.44mg
0.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.55g
27.11%
Fiber:11.83g
47.33%
Manganese:0.8mg
39.86%
Iron:3.34mg
18.54%
Copper:0.36mg
18.06%
Magnesium:37.74mg
9.44%
Phosphorus:80.87mg
8.09%
Vitamin E:1.17mg
7.77%
Vitamin B6:0.14mg
7.16%
Calcium:61.7mg
6.17%
Folate:24.09µg
6.02%
Vitamin B1:0.08mg
5.28%
Zinc:0.72mg
4.81%
Vitamin K:5.02µg
4.78%
Potassium:125.11mg
3.57%
Vitamin C:2.39mg
2.89%
Vitamin B2:0.04mg
2.3%
Selenium:1.15µg
1.65%
Vitamin B5:0.15mg
1.49%
Vitamin B3:0.28mg
1.39%
Vitamin A:52.69IU
1.05%