Stir Fried Wheat Berries

As in a substitute for fried Rice. This is a simple side dish like a fried rice. It is just sliced onions, minced garlic, snow peas, cashews, cooked wheat berries, vinegar and soy sauce.

Stir Fried Wheat Berries

I am a big advocate of whole grains. I find them delicious, filling, and I like how I feel after eating them. You can use any whole grain in this recipe from brown rice to quinoa, to bulgur if you prefer. I recommend cooking 3 days worth of whole grains in a little chicken broth and refrigerating it to use as needed. It can be used here, in a stir fry, tossed into a garden salad, or served like a pilaf, or just plain on the side.

Stir Fried Wheat Berries

Stir Fried Wheat Berries


    • 1 tablespoon oil
    • 1/2 cup thinly sliced onions
    • 1 teaspoon minced garlic
    • 1 1/2 cups sliced snow peas (slice lengthwise)
    • 1/4 cup cashews
    • 1 cup cooked wheat berries (or other grain or rice)
    • 1 tablespoon rice vinegar
    • 1 tablespoon low-sodium soy sauce


Heat a wok or large skillet over medium high heat. Swirl in the oil and stir fry onions and garlic about a minute. Stir in snow peas and cashews; cook about 2 minutes. Add wheat berries and stir fry 1 minute more to heat through.

Stir in vinegar and soy sauce. Stir fry another minute to combine.

Serves 4.

Stir Fried Wheat Berries 2

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