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Old 07-03-2022, 04:32 PM   #1
The Tickle Momster
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Default Wheat berry substitute

I make a really yummy wheat berry salad. Its great as a main dish in wraps. Im now gf and am wondering about a good sub for the wheat berries.

We are doing a two day road trip and I need enough food available for my soccer playing 19yo. Id prefer not to make two options.

Ingredients include:
Wheat berries
Red onion
Chicken
Parsley
Apple
Dressing:
Mayo,
vinegar
Maple syrup

Id love any high protein salad options you might have.

Also looking at this one:

Dressing:

0.5 cup raw cashews
0.25 cup water
2 tbsp lemon juice
2 garlic cloves
4 tbsp plant milk (+ more if needed)
Salt & pepper to taste

Salad
1 cup uncooked lentils
1 cup uncooked quinoa
2 cups chopped broccoli
1 red onion
0.5 fresh pineapple 100g fresh arugula

1. Start by cooking your lentils and quinoa according to package instructions. 2. Finely chop up broccoli, red onion and arugula.

Chop the pineapple into chunks.

3. Add all ingredients listed under dressing to a blender or food processor and blend until smooth. Note: if you don't have a high speed blender, you might have to soak the cashews for 15 minutes to get a completely smooth consistency.


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Old 07-03-2022, 07:59 PM   #2
Aerynne
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Default Re: Wheat berry substitute

Gluten free oats, if you can find them. Unrolled oats are berries, too, and almost identical to wheat. I do not know where you can find gf oats that are just the berries, but if you can find them they will work.
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Old 07-04-2022, 11:43 AM   #3
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Default Re: Wheat berry substitute

Aerynne's suggestion for oats is great. I have Bob's Mill's steel cut oats and I think they would be a great sub. My first thought was Lundberg's Wild Blend rice. Both are Western American brands (Oregon and California) so they should be easily available for you. I can buy them at my local Costco. I read through you other recipe and my Costco now sells large bags of red lentils...though your recipe is probably better with Le Puy green lentils.
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Old 07-04-2022, 07:43 PM   #4
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Default Re: Wheat berry substitute

I have a recipe for tabbouleh salad that uses bulgar wheat but I often sub quinoa. I think French lentils might also work (French lentils hold their shape better).
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Old 07-05-2022, 02:36 PM   #5
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Default Re: Wheat berry substitute

Quinoa is a good choice. It's relatively easy to find and quick to cook.

Wheat berries are fairly chewy, though, so if you can find it, sorghum cooks into a similar texture. (I use Bob's Red Mill and cook in the IP.) It does take longer than quinoa, but is probably comparable to the wheat berries in time.

If you use oats, go for the steel cut variety (again, Bob's Red Mill is good) or, if you can find it GF, oat groats. They look like a larger version of the steel cut. I used to get them in the bulk aisle at Whole Foods, but their stock has changed a lot in the last 5 years, so I'm not sure any more. Maybe Sprouts? Or a local HFS?
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