Peeled wheat, a popular ingredient used in Middle-Eastern dishes, is a nutritious addition to your cuisine. Made from wheat berries with the hulls removed, peeled wheat has a mild nutty taste and chewy texture once cooked. Common methods of preparation involve boiling in water or milk until the grain softens. Boil for a short time to gently soften the grains for later addition to another dish or boil longer to make a porridge.
Add the peeled wheat to a pan and cover it with a few inches of water (use milk for porridges). Bring to a boil, reduce the heat, and let simmer for 30-45 minutes, depending on the consistency you desire.
For side dishes or soups, cook the grain until it is chewy, yet firm. For porridges, cook the grain longer so that it will become softer.
Enjoy peeled wheat as you would rice, pasta, or couscous. Try it with olive oil and other seasonings. It’s delicious dressed with vegetables and beans, or served alongside meat or seafood. It also adds texture to soups and chilis, and can be added to baked goods for a fiber boost.
Health Benefits of Peeled Wheat
Peeled wheat is an excellent source of nutrition for your diet. It is loaded with fiber, protein, B-complex vitamins, and minerals. Dietary fiber supports the digestive system and prevents overeating by keeping you full longer. As a hearty source of protein, peeled wheat is an excellent addition to any diet, especially for vegans and vegetarians. The grain’s B-complex vitamins are essential for the metabolism of fats and proteins, and also help the body fight off infection. In combination with iron, calcium, potassium, and magnesium, peeled wheat is certainly a nutritional powerhouse!