Grain dish with wheat berries and caprese

This wheat berry caprese grain bowl combines some of your favorite ingredients from the classic Italian caprese salad with grains, beans, and arugula to make a filling lunch or dinner in a single bowl. Because the components are so adaptable, you can make it to your liking.

On a grey backdrop, an aerial image of a wheat berry caprese grain bowl. Wehat berries, beans, fresh mozzarella, tomatoes, roasted red peppers, argugula, and artichoke hearts are served in a white dish.
Do you eat out of a grain bowl? If you haven’t tried making grain bowls at home, you’re losing out on a simple, filling dinner that can be customized in a variety of ways.

Today’s recipe is based on an Italian caprese salad, but it incorporates beans, wheat berries, and other ingredients to make it more of a meal than a side dish.

With a light blue cloth napkin on a grey backdrop. 2 wheat berry caprese grain bowls with beans, arugula, artichoke hearts, tomatoes, roasted peppers, and basil
Wheat berries are the focus of this article.
WHEAT BERRIES: WHAT ARE THEY?
Whole grains, such as wheat berries, are a form of whole grain. They consist of the bran, germ, and endosperm, and constitute the edible component of the wheat kernel. They resemble farro (another type of wheat) while dry, but when cooked, they stay smaller and chewier.

WHAT ARE THE TASTE OF WHEAT BERRIES?
Wheat berries have an earthy, somewhat nutty taste. They’re robust and chewy, yet they go well with a wide range of flavors, sweet to savory.

WHEAT BERRIES: HOW DO I COOK THEM?
Wheat berries are simple to prepare and require little more than a quick toss every now and again. To a saucepan, add 3 cups of water or broth for every 1 cup of wheat berries. Bring to a boil, then reduce to a low heat and continue to cook for 25-30 minutes, stirring regularly. Here are some additional in-depth instructions.

ARE WHEAT BERRIES GOOD FOR YOU?
Wheat berries, as a whole grain, have a lot to offer in terms of nutrients. Fiber, protein, B vitamins, iron, and magnesium are all abundant in them. Wheat berries are no exception to the rule that eating whole grains helps manage blood sugar and may decrease cholesterol.

How to prepare the caprese grain dish with wheat berries
As long as you have all of the components on hand, putting together grain bowls is a breeze.

PREPARE YOUR GRAIN
To save time, cook the wheat berries ahead of time and store them in the fridge.

BEANS SHOULD BE DRAINED
You may use whatever bean you have on hand. I had intended to use great northern white or cannelini beans, but they were unavailable at my local grocery (people are hoarding ALL.THE.BEANS right now with the corona virus pandemic). As a result, I chose pinto beans, which worked perfectly. Chickpeas or red kidney beans might also be used. Although canned foods are more convenient, dried and prepared foods are the best if you have the time and have planned beforehand.

Canned is easier, but dried and cooked is the finest alternative in terms of flavor and texture if you have the time and have planned beforehand.

CULTIVATE YOUR VEGETABLES

Roasted red peppers, tomatoes, artichoke hearts, and olives are used in this bowl. The olives and artichokes are optional, and if you can’t locate good tomatoes (let’s face it, it’s not tomato season yet), the roasted peppers will suffice!

ASSEMBLE

Begin by eating your veggies and grains. Add the veggies and cheese on top. Finish with a touch of salt and pepper and chopped basil. Dress with a good extra virgin olive oil, a squeeze of lemon, and a balsamic glaze drizzle (optional).

Gluten is something I can’t consume. Is there anything else I could use instead of wheat berries?
While wheat berries are used in this bowl because they go well with the other components, grain bowls may be used in a variety of ways. Instead of rice, you may use quinoa or brown rice, which are both gluten-free grains. Farro would be wonderful as well (though it also contains gluten).

Beans are not my favorite food. Is it possible to utilize a different protein?
Absolutely. Chicken, grilled salmon, or shrimp, shredded or diced, would all work well in this dish. You may also serve this as a light lunch or side dish without the beans.

Grain dish with wheat berries and caprese

This caprese-style grain bowl combines grains, beans, and arugula with some of your favorite tastes from the traditional Italian salad to make a filling lunch or dinner in one dish.

1 cup dried wheat berries (about)
1 cup cannelini beans (or other legumes)
1/2 cup halved cherry or grape tomatoes
1/2 cup artichoke hearts, quartered
sliced roasted red peppers from a jar
1 cup arugula baby
1/2 cup diced fresh mozzarella
kalamata olives (six to eight)
basil leaves, lemon juice, and olive oil for pouring balsamic glaze (optional)
season with salt and pepper to taste

Instructions
Cook the wheat berries according per the package instructions.
The beans should be drained and rinsed. Cut the veggies into small pieces.
Toss the wheat berries and arugula into the dish, then add the veggies, olives, chopped basil, and cheese.
Drizzle with olive oil and fresh lemon juice (approximately 1/2 lemon each bowl), then drizzle with balsamic glaze (optional). Season to taste with salt and pepper.
Notes
Cook the grains ahead of time and keep them in the fridge for up to three days to make assembling easier.