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6 Serves
330 Mins
35 g
144 g
22 g
Soak the wheat berries in water for at least 4 hours or overnight, then drain them thoroughly.
Ingredients, vitamins, and health benefits
Wheat berries
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Vitamin K
6 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
16 mg / 16 mgVitamin B5
3 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
17 µg / 2.4 µgFolate
93 µg / 400 µgCalcium
83 mg / 1,300 mgIron
10 mg / 18 mgMagnesium
246 mg / 420 mgPhosphorus
1069 mg / 1,250 mgPotassium
1206 mg / 4,700 mgSodium
1286 mg / 2,300 mgZinc
7 mg / 11 mgCopper
1 mg / 0.9 mgManganese
7 mg / 2.3 mgSelenium
79 µg / 55 µgFiber
22 g / 28 gSugar
2 g / 50 gSaturated Fat
5 g / 20 gCholesterol
2044 mg / 300 mgCaffeine
0 mgNet Carbs
122 gAlcohol
0 g
In a large heavy-bottomed pot, heat the cooking oil over medium heat and sear the lamb or beef stew meat until browned on all sides.
Add the soaked wheat berries to the pot and cover with enough water to submerge the ingredients by several inches.
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for at least 60 minutes, stirring occasionally to prevent sticking.
Once the meat is tender and the wheat has broken down into a porridge, season with salt and pepper to taste and serve hot.
Hot Water
Cooking Oil
Lamb or Beef Stew Meat
Salt
Black Pepper
Vitamin A
0 µg / 900 µgVitamin C
24 mg / 90 mgVitamin E
3 mg / 15 mgVitamin K
6 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
16 mg / 16 mgVitamin B5
3 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
17 µg / 2.4 µgFolate
93 µg / 400 µgCalcium
83 mg / 1,300 mgIron
10 mg / 18 mgMagnesium
246 mg / 420 mgPhosphorus
1069 mg / 1,250 mgPotassium
1206 mg / 4,700 mgSodium
Fiber
22 g / 28 gSugar
2 g / 50 gSaturated Fat
5 g / 20 gCholesterol
2044 mg / 300 mgCaffeine
0 mgNet Carbs
34
g47
g14
g
Zinc
7 mg / 11 mgCopper
1 mg / 0.9 mgManganese
7 mg / 2.3 mgSelenium
79 µg / 55 µgAlcohol
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