Back to Basics: How to Cook Rye Berries
Unlike rye bread, the color of cooked whole rye berries is not grey. It is a rich dark brown. Rye berries are the cooked whole kernels of the rye grain. They are slowly simmered with water or stock to make a pilaf style finished product that can be used in soups, stews, casseroles or served alone with a touch of sweetener and fresh fruit for a hearty breakfast.
There are many reported benefits of consuming whole-grain rye by the whole grains council. One study* suggested rye berries and porridge had “prolonged satiating properties up to 8 hours after consumption, compared to reﬁned wheat bread.” Give them a try. They’re amazing!
2 cups Organic Grains Whole Grain Rye
7 cups Water
Stovetop: In a large heavy gallon-sized saucepan combine the rye berries and water. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Yield 4 ½ cups cooked rye berries.
Slow Cooker: Combine the rye and water in a gallon-sized slow cooker. Cook high 2-3 hours or low 5-6 hours. Serve hot.
Cooked rye berries are good in the fridge for up to 7 days or frozen tightly covered, up to 6 months.
Nutritional Information: ½ cup serving 150 calories, 1 gram fat, 6 grams protein, 33 grams carbohydrate, 6 grams fiber.
*Food & Nutrition Research, 2008; 52. Doi 10.3402/fnr.v52i0.1809. Epub Jul 28.
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