Crushed wheat, commonly referred to as cracked wheat, is a versatile ingredient that has been a staple in Middle Eastern and Mediterranean cuisines for centuries. The process of parboiling before cracking helps in reducing the cooking time. Whether used in pilafs, soups, baked goods, or salads, crushed wheat adds a delightful texture and a mild, earthy flavor to dishes.
Nutritional Information (per 100g cooked):
- Calories: ~83 kcal
- Protein: ~3.1g
- Carbohydrates: ~18.6g
- Sugars: ~0.2g
- Fat: ~0.2g
- Dietary Fiber: ~4.5g
- Sodium: ~5mg
- Iron: ~1.1mg
Ingredients:
- 100% whole wheat grains
How to Use:
- Boiling: Combine crushed wheat with water or broth and simmer until tender.
- Soaking: For some preparations like tabbouleh, just soaking in hot water is sufficient.
- Applications: Can be used in pilafs, soups, salads, or as a cereal.
Recipe Idea – Cracked Wheat Pilaf: Ingredients:
- 1 cup crushed wheat
- 2 cups water or broth
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 carrot, diced
- 1 bell pepper, diced
- 2 tbsp olive oil
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Heat olive oil in a saucepan and sauté onions until translucent.
- Add garlic, carrot, and bell pepper. Cook for another 5 minutes.
- Stir in the crushed wheat, ensuring it’s well-coated with the oil and vegetables.
- Pour in water or broth and season with salt and pepper.
- Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes or until the wheat is tender and all the liquid has been absorbed.
- Fluff with a fork and garnish with fresh parsley before serving.
Diets it fits into:
- Vegetarian
- Mediterranean
- High-Fiber
- Whole Grain
Note: Crushed wheat is a nutritious grain option that provides substantial dietary fiber and essential nutrients, especially when derived from whole wheat. As it contains gluten, it’s not suitable for those with celiac disease or gluten sensitivities. Always read the product label to ensure compatibility with specific dietary needs.
