Here’s an amazing dish that’s portable and chock full of good flavours and ingredients. The combination of wheat berries, rice, and shredded vegetables is perfect for a mountain-biking expedition, backyard picnic, or the beach. It’s well worth the effort. The filling can be made ahead and refrigerated for several days. Wrap in a burrito and you’re ready to pack ’em up!
Tips
- For a gluten-free burrito, substitute wheat berries with cooked millet, quinoa, or even cooked rice.
- Stay hydrated with water laced with fresh lime—the perfect accompaniment to these tasty and nutritious burritos.
- Keep your food fresh. Pack a frozen water bottle with your meal. It’s great for sipping as it melts—and keeps your food cold too!
Wheat Berry Burritos with Tahini Sauce
Ingredients
- 1 cup (250 mL) hard spring wheat berries (also known as hard wheat kernels)
- Dashes of sea salt
- 3/4 cup (180 mL) wild rice
- 1/2 cup (125 mL) finely shaved red cabbage
- 1/4 cup (60 mL) finely shaved red onion
- 1/2 unpeeled English cucumber, cut into matchstick-size pieces
- 1 red, yellow, or orange bell pepper, seeded and cut into thin matchstick pieces
- 1/2 cup (125 mL) minced fresh herbs such as parsley, mint, and dill
- 1/4 cup (60 mL) chopped walnuts, toasted
- 2 Tbsp (30 mL) tahini paste
- 2 Tbsp (30 mL) water
- 1 Tbsp (15 mL) freshly squeezed lemon juice
- 1 garlic clove, smashed and minced
- 1/4 tsp (1 mL) sea salt
- Pinches of cayenne pepper
- 6 brown rice tortilla wraps, about 10 in (26 cm) in diameter
Nutrition
Per serving:
- calories337
- protein10g
- fat9g
- saturated fat1g
- trans fat0g
- carbohydrates33g
- sugars3g
- fibre8g
- sodium322mg
Directions
01
In large pot, toast wheat berries for a few minutes, until they become fragrantly nutty. Add 3 cups (750 mL) hot water and salt, then bring to a boil. Reduce heat and, with lid ajar, cook wheat berries at a simmer for about 1 1/4 hours, or until tender but still firm. Drain and strain when berries are as tender as you like.
02
Meanwhile, in separate saucepan with 3 cups (750 mL) boiling, lightly salted water, cover and simmer wild rice until tender and most grains are split, about 45 minutes. Drain thoroughly.
03
In large bowl, place wheat berries and wild rice along with cabbage, onion, cucumber, and bell pepper.
04
In small bowl, combine sauce ingredients and whisk until emulsified. Drizzle over salad filling and gently fold in along with minced herbs and walnuts. Add more lemon juice if you wish. Can be refrigerated in airtight container for up to 3 days.
05
To assemble burritos, place a ladleful onto tortilla wrap and fold up, envelope-style. Tightly wrap and tuck into sealed portable container for trekking.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
