Cracked Wheat Berries – A Tasty Side Dish That’s Good For You
If you want to add a nutritious and flavorful twist to your meals, look no further than cracked wheat berries with jalapeno herb salsa. This vibrant and wholesome dish combines the nutty, chewy texture of cracked wheat berries with the zesty, fresh flavors of a homemade jalapeno herb salsa.
Perfect as a main course or a hearty side, this recipe combines wholesome grains and a spicy kick, offering a delicious way to enjoy healthy eating without compromising taste. Join me as I explore how to prepare this delightful dish that will become a favorite in your culinary repertoire!
What Are Cracked Wheat Berries
Cracked wheat berries are whole wheat grains crushed into smaller pieces. Unlike refined grains, cracked wheat retains most of its bran and germ, making it a highly nutritious food. Here’s a bit more detail:
- Whole Grain: Cracked wheat berries are made from whole wheat grains, which include the bran, germ, and endosperm. This makes them a good source of fiber, vitamins, and minerals.
- Cracked wheat berries are a nutritional powerhouse, rich in essential nutrients such as iron, magnesium, phosphorus, and B vitamins. Their high fiber content not only supports digestive health but also aids in maintaining a healthy weight. By incorporating these nutritious grains into your meals, you’re making a conscious choice for your health.
- Texture and Flavor: Cracked wheat has a chewy texture and a nutty flavor, making it a satisfying addition to various dishes. It can be used in salads, soups, stews, and as a base for grain bowls.
- Versatility: It is often used in Middle Eastern and Mediterranean cuisines, particularly in dishes like tabbouleh. It can also be cooked similarly to rice or quinoa, making it a versatile ingredient in many recipes.
Cracked wheat berries are a great way to incorporate whole grains into your diet. They offer both nutritional benefits and a delightful taste.
Cracked Wheat Berries History
Cracked wheat berries have a rich history and have been a staple in various cultures for thousands of years. Here’s a deeper look into their origins and historical significance:
Origins
- Ancient Grains: Wheat, from which cracked wheat berries are derived, is one of the oldest cultivated crops in human history. Evidence suggests that wheat was first domesticated in the Fertile Crescent, a region in the Middle East, around 10,000 years ago.
- Geographical Spread: From the Fertile Crescent, wheat cultivation spread to Europe, Asia, and Africa, becoming a central component of many traditional diets. Wheat cultivation techniques and uses evolved over time, leading to various forms and preparations, including cracked wheat.
Historical Significance
- Middle Eastern Cuisine: Cracked wheat, often called “bulgur” when parboiled, has been a staple in Middle Eastern diets for centuries. It is a key ingredient in dishes like tabbouleh and kibbeh.
- Mediterranean Influence: Cracked wheat has been used in a variety of recipes, both savory and sweet, in the Mediterranean region. It is appreciated for its nutty flavor and versatility.
- Ancient Civilizations: The use of cracked wheat can be traced back to ancient civilizations such as the Egyptians, Greeks, and Romans, who recognized its nutritional value and ease of preparation. Due to its long shelf life and energy-providing properties, cracked wheat was a common food for soldiers and travelers.
- Modern Use: Today, cracked wheat is embraced worldwide for its health benefits and culinary versatility. It aligns well with contemporary dietary trends emphasizing whole grains and minimally processed foods.
Cracked wheat berries have traversed continents and centuries, maintaining their status as a nutritious and versatile food. Their rich history is a testament to their enduring appeal and essential role in various culinary traditions.
Jalapeno Herb Salsa
Jalapeno Herb Salsa is a vibrant, zesty condiment that brings fresh flavors to any dish. Combining the fiery heat of jalapenos with a medley of fresh herbs, this salsa is a versatile and healthy addition to your culinary repertoire.
The base of this salsa features fresh jalapenos, which provide a spicy kick. Jalapenos are not only flavorful but also packed with vitamins A and C and capsaicin, which has various health benefits. A blend of fresh herbs such as cilantro, parsley, and mint is incorporated to balance the heat. These herbs add a refreshing green color and contribute antioxidants, vitamins, and minerals to the salsa.
Tomatoes, onions, and garlic add depth and texture, creating a harmonious blend of flavors. Fresh lime juice is essential, lending a tangy brightness that complements the jalapenos’ heat and the herbs’ earthiness. A touch of olive oil can enhance the texture and combine all ingredients.
Jalapeno Herb Salsa is perfect as a topping for grilled meats, fish, and vegetables or as a dip for tortilla chips. It also accompanies dishes like tacos, burritos, and salads, adding a healthy and flavorful twist to any meal.
Cracked Wheat Berries with Jalapeno Herb Salsa
Ingredients
- 2 shallots peeled and finely minced
- 3 tablespoons white wine vinegar
- 1½ cups cracked wheat berries
- 2 clementines
- 2 grapefruits
- 2 tangelo (you can substitute an orange if you can’t find a tangelo
- ½ cup pistachios chopped into small pieces
- 2 jalapeño peppers seeded and finely minced (optional but will give it a nice kick)
- 1 bunch parsley stems removed and discarded, leaves finely chopped
- 1 bunch chives finely chopped
- olive oil for drizzling
- salt and pepper to taste
Instructions
- In a medium-sized bowl, add the white wine vinegar and minced shallots. Let this sit while you prepare the rest of the recipe.
- Fill a large saucepan or medium sized pot with salted water and bring to a boil. Add the cracked wheat berries and cook for 20 minutes until tender. Drain thoroughly and return to the pot and reserve off heat.
- While the cracked wheat berries are cooking, prepare the citrus fruits by cutting off a ¼ inch from the tops and bottoms of the fruit. Remove the peel and pith with a sharp paring knife being careful not to cut yourself. By removing the bottoms of the fruit and sitting the fruit on the flat ends should help.
- Slice the clementines into ¼ inch rounds and dice the tangelos. For the grapefruits, cut out the individual sections by cutting along both sides of the thin membranes that separate each segment. Reserve.
- Heat a small sauté pan over medium heat and add the chopped pistachios. Using a wooden spoon, keep the pistachios moving so they don’t burn. Alternatively, you can keep them moving by shaking the pan back and forth. Your goal is to toast the pistachios. Don’t burn them.
- When the pistachios are done, remove them and add to the reserved shallots along with the jalapeño peppers, parsley and chives.
- Drizzle a little olive oil over this mixture, season with salt and pepper and mix well to combine.
- Add half this jalapeno-herb mixture to the cooked cracked wheat berries along with the clementines, grapefruit and tangelo. Save the other half of the salsa to serve on top of whatever you’re going to serve this side dish with.
