Recipe courtesy of Harvard University Dining Services
- ½ cup wheatberries
- ¼ cup pearl barley
- ¼ cup wild rice
- 2 cups water
- ¼ cup minced red onion
- Salt (optional) to taste
Combine the grains and water in a medium saucepan. Bring to a boil over high heat.
Reduce the heat to low and cover. Simmer until all the water is absorbed, about 1 hour.
Remove from the heat. Add the minced onions, salt (if desired) to taste, stir, and serve.
Nutritional information per serving:
Calories: 160⁄ Protein: 6 g⁄ Carbohydrate: 35 g⁄ Fiber: 6 g⁄ Sodium: 0 mg
Saturated fat: 0 g⁄ Polyunsaturated fat: 0.5 g⁄ Monounsaturated fat: 0 g⁄
Trans fat: 0 g⁄ Cholesterol: 0 mg
The aim of the Harvard T.H. Chan of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The Nutrition Source does not recommend or endorse any products.