When you dive into a dish as vibrant and wholesome as lemony wheat berries with roasted Brussels sprouts, it’s worth considering what can complement this meal. Picture a bright Mediterranean quinoa salad flecked with feta, or maybe a zesty lemon chicken that smiles alongside this dish. 

A bright, crisp green salad dressed in a light vinaigrette can provide a lovely counterpoint. If you fancy a heartier addition, grilled salmon with a squeeze of lemon would bring a delightful layer of flavor. The options are as varied as they are delicious!

You’ll Also Like These Recipes

• Cracker Barrel Hamburger Steak
• Vegetarian Chicken Noodle Soup Recipe
• Healing Ginger Garlic Soup

It’s one of those weeks where the weather can’t seem to decide if it’s spring or still stuck in winter. I’ve been craving something fresh yet filling. Enter lemony wheat berries with roasted Brussels sprouts! This dish hits all the right notes—nutty, citrusy, and downright satisfying. 

As a busy food enthusiast and registered dietitian, I often seek recipes that balance nutrition with convenience. Let me take you through this delightful recipe that I often whip up when I crave something wholesome but don’t want to spend an eternity in the kitchen.

What is Lemony Wheat Berries with Roasted Brussels Sprouts?

Lemony wheat berries with roasted Brussels sprouts is a wholesome dish featuring nutty whole wheat berries tossed with tender Brussels sprouts. Roasting the sprouts enhances their sweetness, while a bright lemon dressing lifts the entire dish, adding a zesty punch. 

This dish is versatile and can serve as a hearty side or a filling main course. It also boasts a pleasing mix of textures, with chewy grains and crispy Brussels sprout leaves harmonizing beautifully.

How Does It Taste Like?

Imagine sinking your fork into a bowl of chewy wheat berries that dance joyfully with the crunch of roasted Brussels sprouts. The nuttiness of the wheat berries creates a warm, comforting base, while the Brussels sprouts add a nice caramelized flavor that’s sweet and slightly earthy. 

The lemon juice brings everything to life, cutting through and adding vibrance. It’s like a sunny day on your plate!

Why You’ll Love This?

There’s a lot to adore here. First, this dish is straightforward to prepare. You’ll spend minimal time in the kitchen while still delivering a standout meal. Second, it’s packed with nutritional goodness. 

Whole grains and veggies provide fiber and essential nutrients. Lastly, this recipe is perfect for meal prep. Leftovers can be a great addition to your lunch the next day, cold as a salad or warmed up.

Ingredients

1 large shallot, finely chopped
¼ cup chopped walnut pieces
3 cups low-sodium vegetable broth
½ teaspoon smoked paprika
2 tablespoons extra-virgin olive oil, divided
1 cup whole red wheat berries
Salt and cracked black pepper, to taste
1 teaspoon Dijon mustard
1 lb fresh Brussels sprouts, trimmed and cut into quarters
1 tablespoon freshly squeezed lemon juice

Step By Step Directions

Step 1: Prepare the Wheat Berries

Begin by rinsing 1 cup of whole red wheat berries under cold water. This step helps remove any debris. Next, in a medium pot, add the wheat berries and 3 cups of low-sodium vegetable broth. 

Bring it to a boil over medium-high heat. Once boiling, lower the heat to a simmer, cover, and let them cook for about 45 minutes to an hour, or until tender but still chewy. The longer they cook, the softer they become, but you might lose that delightful chew. Drain any remaining liquid and set the cooked wheat berries aside.

Step 2: Roast the Brussels Sprouts

While your wheat berries are cooking, preheat your oven to 400°F (200°C). Take 1 pound of Brussels sprouts and cut them into quarters. This increases their surface area for roasting, making them crispier. 

In a mixing bowl, toss the Brussels sprouts with 1 tablespoon of olive oil, salt, and cracked black pepper to taste. Spread them on a baking sheet in an even layer. Roast the sprouts for about 25-30 minutes, stirring halfway through to ensure even browning.

Step 3: Sauté the Shallots and Combine

In a skillet over medium heat, add 1 tablespoon of olive oil. Once hot, add the chopped shallot and sauté until translucent, about 3-4 minutes. The aroma will soon fill your kitchen! 

Mix in ½ teaspoon of smoked paprika for a smoky touch and stir for another minute. Now, add the cooked wheat berries and roasted Brussels sprouts to the skillet. Toss everything together thoroughly.

Step 4: Add Flavor Boosts

To enhance the flavors, whisk together 1 teaspoon of Dijon mustard with 1 tablespoon of freshly squeezed lemon juice. Pour this mixture over the wheat berries and Brussels sprouts. Toss everything together until coated. Adjust seasoning with more salt and pepper if needed.

Step 5: Serve and Enjoy!

Your dish is officially ready! Garnish with some chopped walnut pieces for extra crunch and nutrition. You can serve this warm or let it cool and enjoy it cold as a salad.

Tips On Making Lemony Wheat Berries with Roasted Brussels Sprouts

Soak the Wheat Berries: Soaking them for a few hours can reduce cooking time.
Add More Veggies: Toss in some carrots or sweet potatoes for a more wholesome dish.
Variate the Nuts: Instead of walnuts, feel free to replace them with pecans or sliced almonds for a different flavor.
Play with Herbs: Fresh herbs like parsley, basil, or even thyme make great additions.
Extra Citrus: A bit of lime juice alongside lemon can provide a refreshing twist!

Nutrition Information

One serving of this dish is the definition of nutrition-packed. It typically offers about:
Calories: 300
Protein: 10g
Fat: 12g (mostly unsaturated)
Fiber: 8g
Carbohydrates: 45g

This balance of macro-nutrients, along with the vitamins and minerals from the veggies, makes it a well-rounded meal option!

How Do You Store This Lemony Wheat Berries with Roasted Brussels Sprouts?

If you find yourself with leftovers (which is quite likely), they store wonderfully. Place the dish in an airtight container and keep it in the refrigerator for up to 4 days. Reheat gently on the stove with a splash of water or vegetable broth to maintain moisture.

What Other Substitutes Can You Use in Lemony Wheat Berries with Roasted Brussels Sprouts?

If you’re looking to switch things up, consider these alternatives:

Quinoa: This can replace wheat berries for a gluten-free option. It cooks faster and has a similar nutty taste.
Brown Rice: Another whole grain that pairs well flavor-wise. Just cook according to package instructions.
Kale or Spinach: For a different greens experience, add these instead of Brussels sprouts.
Chickpeas: Add cooked chickpeas for a protein boost and great texture change.
Avocado: Try adding sliced avocado for creaminess instead of nuts, making it even more satiating.

Pamela Dunlap

Lemony Wheat Berries and Roasted Brussels Sprouts

When you dive into a dish as vibrant and wholesome as lemony wheat berries with roasted Brussels sprouts, it's worth considering what can complement this meal. Picture a bright Mediterranean quinoa salad flecked with feta, or maybe a zesty lemon chicken that smiles alongside this dish.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 50 minutes mins

Total Time 1 hour hr

Servings: 4

Course: Main Course

Cuisine: American

Calories: 300

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

• Ingredients
• 1 large shallot finely chopped
• ¼ cup chopped walnut pieces
• 3 cups low-sodium vegetable broth
• ½ teaspoon smoked paprika
• 2 tablespoons extra-virgin olive oil divided
• 1 cup whole red wheat berries
• Salt and cracked black pepper to taste
• 1 teaspoon Dijon mustard
• 1 lb fresh Brussels sprouts trimmed and cut into quarters
• 1 tablespoon freshly squeezed lemon juice

Equipment

• Bowl, Skillet

Method

 

Step 1: Prepare the Wheat Berries

1. Begin by rinsing 1 cup of whole red wheat berries under cold water. This step helps remove any debris. Next, in a medium pot, add the wheat berries and 3 cups of low-sodium vegetable broth.
2. Bring it to a boil over medium-high heat. Once boiling, lower the heat to a simmer, cover, and let them cook for about 45 minutes to an hour, or until tender but still chewy. The longer they cook, the softer they become, but you might lose that delightful chew. Drain any remaining liquid and set the cooked wheat berries aside.

Step 2: Roast the Brussels Sprouts

1. While your wheat berries are cooking, preheat your oven to 400°F (200°C). Take 1 pound of Brussels sprouts and cut them into quarters. This increases their surface area for roasting, making them crispier.
2. In a mixing bowl, toss the Brussels sprouts with 1 tablespoon of olive oil, salt, and cracked black pepper to taste. Spread them on a baking sheet in an even layer. Roast the sprouts for about 25-30 minutes, stirring halfway through to ensure even browning.

Step 3: Sauté the Shallots and Combine

1. In a skillet over medium heat, add 1 tablespoon of olive oil. Once hot, add the chopped shallot and sauté until translucent, about 3-4 minutes. The aroma will soon fill your kitchen!
2. Mix in ½ teaspoon of smoked paprika for a smoky touch and stir for another minute. Now, add the cooked wheat berries and roasted Brussels sprouts to the skillet. Toss everything together thoroughly.

Step 4: Add Flavor Boosts

1. To enhance the flavors, whisk together 1 teaspoon of Dijon mustard with 1 tablespoon of freshly squeezed lemon juice. Pour this mixture over the wheat berries and Brussels sprouts. Toss everything together until coated. Adjust seasoning with more salt and pepper if needed.

Step 5: Serve and Enjoy!

1. Your dish is officially ready! Garnish with some chopped walnut pieces for extra crunch and nutrition. You can serve this warm or let it cool and enjoy it cold as a salad.

Nutrition

Calories: 300kcalCarbohydrates: 45gProtein: 10gFat: 12gFiber: 8g

Notes

Soak the Wheat Berries: Soaking them for a few hours can reduce cooking time.
Add More Veggies: Toss in some carrots or sweet potatoes for a more wholesome dish.
Variate the Nuts: Instead of walnuts, feel free to replace them with pecans or sliced almonds for a different flavor.
Play with Herbs: Fresh herbs like parsley, basil, or even thyme make great additions.
Extra Citrus: A bit of lime juice alongside lemon can provide a refreshing twist!

Tried this recipe?

Let us know how it was!

Frequently Asked Questions

Conclusion

Lemony wheat berries with roasted Brussels sprouts is not just another dish; it’s a celebration of wholesome ingredients in your kitchen. Simple to prepare and packed with flavor, it’s perfect for those busy days or relaxing evenings alike. I love how this meal checks off all the boxes for nutrition and satisfaction. As a dietitian and food lover, sharing this recipe feels like a great way to offer something nourishing and delicious. So, whether you’re serving it to friends or simply treating yourself, this dish won’t let you down. Prepare it, savor it, and enjoy every bite!

You’ll Also Like These Latest Post

• Celeriac Soup recipe
• Vegan Avocado Pasta Recipe
• Soba Noodle Stir Fry and Mushroom Delight Recipe