Looking for delicious and healthy wheat berry recipes? Look no further! This article features two fantastic ways to enjoy this nutritious whole grain: a traditional Armenian Harissa with wheat berries and a modern twist on a wheat berry salad. Whether you’re a seasoned wheat berry enthusiast or just discovering the joys of this versatile grain, these delicious recipes are sure to satisfy. Get ready to explore the delightful world of wheat berries with these two must-try dishes!
Armenian Chicken Harissa
This recipe provides a simple and delicious way to prepare Armenian Chicken Harissa. It features tender chicken thighs simmered in a rich and flavorful sauce made with chickpeas, yogurt, tomato, and aromatic spices.
Ingredients
- 4 Chicken thighs, cut in half
- 2 Tablespoons Chicken Masala
- 2 Cans (16 oz) Chickpeas
- 1 cup Yogurt
- 1 cup Tomato Sauce
- 2 Chopped Green Chillies
- 1 Tablespoon Ginger, Garlic, Turmeric Paste
- 2 Tablespoons chopped fresh Cilantro
- 1 chopped Onion
- 1 teaspoon Cumin Seeds
- 2 Tablespoons Vegetable Oil
Instructions
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Marinate the chicken: In a bowl, marinate the chicken pieces with 1 tablespoon of chicken masala for 10 minutes.
Brown the chicken: Heat the vegetable oil in a pan over medium heat. Sauté the marinated chicken pieces until browned on both sides (approximately 3 minutes per side).
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Prepare the sauce: In a separate pan, heat 1 tablespoon of oil. Add the cumin seeds and cook for 1 minute. Add the chopped onion and the ginger-garlic-turmeric paste. Cook for 4 minutes.
Combine ingredients: Add the remaining 1 tablespoon of chicken masala, yogurt, tomato sauce, and green chilies to the pan. Add the browned chicken pieces and chickpeas (including the liquid from the cans). Mix well.
Simmer: Bring the mixture to a boil, then reduce the heat to low. Cover the pan and simmer for 20 minutes.
Serve: Sprinkle with fresh cilantro before serving.
Easy Armenian Chicken Harissa
This recipe provides a simplified approach to making a flavorful Armenian Chicken Harissa. Using readily available ingredients, this dish comes together quickly for a weeknight meal but is also impressive enough for company.
Ingredients
- 4 Chicken thighs, cut in half
- 2 Tablespoons Chicken Masala
- 2 Cans (16 oz) Chickpeas
- 1 cup Yogurt
- 1 cup Tomato Sauce
- 2 Chopped Green Chillies
- 1 Tablespoon Ginger-Garlic-Turmeric Paste
- 2 Tablespoons Chopped fresh cilantro
- 1 Chopped Onion
- 1 teaspoon Cumin Seeds
- 2 Tablespoons Vegetable Oil
Instructions
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Brown the Chicken: Marinate the chicken in 1 tablespoon of chicken masala for 10 minutes. Heat 1 tablespoon of oil in a pan over medium heat. Sauté the chicken pieces until browned on both sides (about 3 minutes per side).
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Build the Sauce: In a separate pan, heat the remaining 1 tablespoon of oil. Add the cumin seeds and cook for 1 minute. Add the chopped onion and ginger-garlic-turmeric paste, cooking for 4 minutes. Stir in the remaining 1 tablespoon of chicken masala, yogurt, tomato sauce, and green chilies.
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Simmer: Add the browned chicken and chickpeas (including the liquid from the cans) to the sauce. Mix well, bring to a boil, then reduce heat to low. Cover and simmer for 20 minutes, allowing the flavors to meld.
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Serve: Sprinkle with fresh cilantro before serving.
History of Harissa (Armenian)
Armenian harissa, a comforting wheat berry porridge, holds a significant place in Armenian culinary tradition. It’s more than just a dish; it’s a symbol of resilience, community, and remembrance. Traditionally prepared during holidays and special occasions, particularly after religious ceremonies, harissa embodies the spirit of sharing and togetherness.
Its roots are deeply entwined with the Armenian Genocide. Stories tell of harissa being cooked in communal pots using whatever meager ingredients could be found during times of hardship and displacement. The slow-cooked dish, requiring hours of patient tending, provided much-needed sustenance and fostered a sense of hope amidst unimaginable loss. This connection to a painful past has elevated harissa to a dish of cultural significance, honoring the memory of those lost and celebrating the survival of the Armenian people.
While meat, particularly lamb or chicken, is often added today, original versions were likely vegetarian out of necessity. The long cooking process breaks down the wheat berries, releasing their starches and creating a thick, creamy consistency. The addition of spices and flavorings varies regionally but often includes butter, cinnamon, and sometimes sugar for a touch of sweetness.
Today, harissa continues to be a cherished dish, passed down through generations. Its presence on tables across the Armenian diaspora speaks to its enduring power to connect people to their heritage. Whether enjoyed during a celebratory feast or a quiet family meal, Armenian harissa offers a taste of history and a profound sense of connection.
Nutritional Content and Benefits of Harissa
Harissa, the vibrant North African chili paste, packs a flavorful punch and a surprising nutritional boost. A staple in Tunisian and Moroccan cuisine, it’s made from a blend of chili peppers, spices, and herbs, often including cumin, coriander, garlic, and caraway. This combination contributes to its rich, complex flavor profile and offers several health benefits.
Chili peppers, the star ingredient, are a good source of vitamin C and vitamin A, both potent antioxidants. They also contain capsaicin, the compound responsible for their heat, which has been linked to anti-inflammatory and pain-relieving properties. Furthermore, capsaicin may play a role in boosting metabolism and promoting satiety.
The addition of spices like cumin and coriander further enhances harissa’s nutritional value. Cumin is known for its antioxidant and anti-inflammatory effects, while coriander may help regulate blood sugar and cholesterol levels. Garlic, another common ingredient, offers antibacterial and antiviral properties.
While harissa adds a delicious kick to any dish, it’s important to enjoy it in moderation. The high capsaicin content can cause digestive upset for some individuals. Overall, when incorporated mindfully, harissa can be a flavorful and healthful addition to your diet, contributing a unique flavor and several potential health benefits to your meals.
Tips for Choosing Quality Wheat Berries
When venturing into the world of wheat berries, quality makes all the difference in achieving a delicious and satisfying meal. Look for plump, uniformly sized berries that are free of debris and discoloration. This signifies proper storage and handling.
The berries should have a rich, earthy aroma. Avoid any that smell musty or stale. Freshness is key to optimal flavor and texture. If purchasing from a bulk bin, check the sell-by date or ask store personnel about the delivery schedule.
Finally, consider the type of wheat berry. Hard red winter wheat and hard white winter wheat are commonly available and excellent choices for both hot cereal and salads. Each offers slightly different flavor profiles and textures, so experiment to find your favorite.