Extra Wheat Recipe

If you need to cook wheat kernels

Rinse 0.25 cups dry whole wheat kernels under cold water. Place in a small pot with 1 cup water and a pinch of salt. Bring to a boil, reduce to a simmer, cover and cook 35–45 minutes until kernels are tender but slightly chewy. Drain any excess water and let cool to room temperature. This yields approximately 0.5 cups cooked wheat kernels. (If you have pre-cooked or canned wheat berries, skip this step.)

In a small mixing bowl, combine 0.5 cups cooked whole wheat kernels with 1 tablespoon extra-virgin olive oil. Toss gently to coat so the kernels are glossy and separate.

Add 0.5 teaspoon lemon zest and 0.5 tablespoon fresh lemon juice to the bowl. Mix to distribute citrus flavor evenly through the kernels.

Stir in 1 tablespoon finely chopped fresh parsley and 1 tablespoon thinly sliced green onion. These add freshness and mild onion bite.

Season with 0.25 teaspoon sea salt and 1/8 teaspoon freshly ground black pepper. Taste and adjust seasoning as needed — add a pinch more salt or a few drops of lemon if desired.

If using, sprinkle 1 teaspoon toasted sesame seeds and gently fold to combine. The sesame adds a nutty crunch that complements the wheat.

Let the mixture sit 10 minutes at room temperature to allow flavors to meld. Serve as an extra topping or side — spoon over salads, bowls, grilled vegetables, or proteins. Store leftovers in an airtight container in the refrigerator for up to 3 days; bring to room temperature before serving for best texture.