[Instant Pot] Balsamic Basil Wheatberry Salad

When most people think about pressure cooker recipes, they tend to conjure up images of stews, braises, and other sorts of steamy, stick-to-your-ribs one-pot meals that enjoy the spotlight in the colder months. But don’t forget that an electric pressure cooker is also a valuable tool for summer cooking: because everything is self-contained, cooking under pressure doesn’t heat up the kitchen. So don’t neglect your Instant Pot just because even the thought of your favorite soup recipe is making you sweat… think outside the box! It may sound crazy, but this week I used my pressure cooker to make salad. I only wish I had tried it sooner, because you’re looking at an instant summer staple.

I think this was my first time eating wheat berries, and definitely my first time cooking them. These are the same kernels that they grind up to make whole-wheat flour, just kept intact and cooked thoroughly, resulting in a plump, chewy, flavorful grain, almost like a more robust short grain brown rice.

[Instant Pot] Balsamic Basil Wheatberry Salad

Because September is Whole Grains Month, the dietitian in me is compelled to take a moment to chat about the special benefits of intact whole grains. I’m talking about whole grains consumed in their least processed form: merely hulled of their fibrous husks, but with the bran, germ and endosperm all in their natural state (examples include wheat berries, brown/wild rice, quinoa, farro, millet, hulled barley, and buckwheat groats). You can think of these as the ‘gold standard’ of grainy goodness. While processed whole grains (like whole wheat flour) still have the same richness in nutrients (fiber, protein, B vitamins, a bit of healthy fat, and essential minerals like magnesium), intact whole grains have the perk of an extra-low glycemic index. This ensures a slow digestion process, keeping you fuller longer and minimizing spikes in blood sugar that can contribute to chronic health problems. For more details, get a healthy dose of carb common sense from the Whole Grains Council.

So, wheat berries have a lot going for them. Now that I know how tasty they are, how super cheap they are in the bulk bins, and how easy they are to cook in the Instant Pot… I’m hooked!

This recipe started with a craving for Smitten Kitchen’s feta salsa, which I’ve made a few times as a party appetizer. I knew the rich flavors would be well suited to bulking up with hearty whole grains, and I figured fresh tomatoes and a drizzle of my best balsamic would kick it up to the next level of juicy summer freshness. What was once an indulgent treat is now a balanced meal, with just enough fat and salt from the feta and kalamatas to keep things interesting. Just the way we like it around here!

(You can, of course, make this without my loyal kitchen companion, Instant Pot. Just boil the wheat berries in 4-5 cups of water (add more if needed) for about an hour, until they’re tender, then go on with the recipe.)

[Instant Pot] Balsamic Basil Wheatberry Salad

[Instant Pot] Balsamic Basil Wheatberry Salad

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Yield: Serves 6

[Instant Pot] Balsamic Basil Wheatberry Salad

For the wheat berries
1.5 cups wheat berries (hard red winter wheat kernels)
1 Tbsp. olive oil
4 cups water
1 pinch salt
For the salad:
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
1 cup grape tomatoes, halved
1-2 green onions, chopped
1/2 cup chopped kalamata olives
1-2 oz. feta cheese
1 large handful each of fresh basil and fresh parsley, chopped

Begin by toasting the dry wheat berries to emphasize their nutty flavor: add the olive oil to the pressure cooker to cook over medium heat (press the 'Saute' button to begin cooking at medium saute heat). When the oil is hot, add the wheat berries and cook, stirring frequently. When the wheat berries are fragrant (after about 5 minutes) add the water and salt, then cook under high pressure for 30 minutes (press 'Cancel' to stop saute mode, then close the lid and press 'Manual' to select 30 minutes).

When the cooking time is complete, allow 10 minutes for a natural pressure release before opening the valve and lid. Drain the wheat berries in a colander and rinse with cold water to cool the grains.

Transfer the wheat berries into a large bowl and toss with the remaining ingredients, seasoning with salt and pepper to taste.

http://flavorrd.com/2015/09/instant-pot-wheatberry-salad/

Instant Pot Recipe Index

MyPlate Bake #4: Greek Turkey Meatballs with Saucy Green Beans and Acorn Squash

The MyPlate Bake: Greek Turkey Meatballs
National Nutrition Month is coming to a close, but we still have time to bite into one more tasty variation on the MyPlate Bake! So far we’ve cranked up the oven for Maple Dijon Chicken with broccoli and potato wedges, Sriracha BBQ Tofu with spiralized zucchini medley and sweet potatoes, and SuperFood Salmon with crispy kale and tiny perfect roasted potatoes. Yeah… the flavorRD household has been eating well this month!

And that’s what this project is really all about: eating well. Life gets crazy and complicated, but it’s so important to make it a priority to take care of our well-being. If I’ve helped even one person to feed themselves good food with a minimum of stress and a maximum of flavor, I consider that a win.

For our last venture into effortlessly balanced one-pan meals, we’re going Greek! This wholesome meal is built on fresh veggies and lean protein, and made irresistible with savory Mediterranean-style flavors. If you’ve already been tuning in for this series, I’m sure you’ve got the hang of this method by now. But let’s take one last time to break down exactly how simple this is…

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Black Bean Crunch Patties

This healthy and quick summer meal happened last weekend after pressure-cooking a pot of black beans to stock my freezer. Black beans are the standard legume in my house; we eat them alllll the time, mostly in Mexican and Cuban-style dishes. But as I scooped the magical fruits into plastic bags flattened for efficient storage, lacking any dinner plans, I decided to set a bowl aside to get out of the rut and try something different.

I’ve been in the mood for Mediterranean food lately, and it’s been forever since I’ve had a good falafel, which in my house we refer to as “crunch patties” in honor of the classic episode of The Simpsons. And they’re perfect for light summer dining, so why not mix things up with some black beans?

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[Instant Pot] Greek Vegetable Soup

A funny thing happened on the way to writing this post. We’re only here talking about this soup today because two months ago on RD Day, I took the opportunity to scope out a list of fellow RD bloggers. On one of the many links I clicked, I came across a giveaway raffle and entered on a whim. And out of the zillion entries, I actually won! That day I gained an awesome new Mediterranean cookbook, and my first glimpse into what has become one of my new favorite RD blogs, Zen and Spice by the talented Emily Hein. This girl inspires me to live right! If you’re like me and love cooking/eating beautiful whole foods, growing some of them yourself, and generally taking a mindful and appreciative approach to it all, you should definitely check it out!

The book that I won in the giveaway is Eating the Greek Way, by Dr. Fedon Alexander Lindberg. Emily mentioned that this is one of her favorite cookbooks, and I can totally see why. The book features gorgeous photos and recipes featuring the kind of simple but perfect food I can imagine being served up in Mediterranean kitchens on real life weeknights. And now in my kitchen too! On my weeknights! Life is grand.

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Super Greens Rice

It’s not every day that I stop to consider whether a side of brown rice should be made even healthier. Tell me, am I crazy? In my defense, my real intention was just to make our grains tastier. But when I decided to give them the pesto treatment, I couldn’t deny that I was upgrading the nutrition too. Instead of just a carby side, I ended up with a well-rounded, nutrient-dense food. A vehicle for healthy fats, leafy greens, and – obviously – more flavor! If it didn’t deliver in the flavor department, I hope you realize by now that I wouldn’t be telling you to make this.

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