This balanced meal of wheatberries with aubergine and lean beef will keep you feeling satisfied without causing blood sugar spikes.

Wheatberries are whole wheat kernels containing the germ and endosperm. They can be cracked to form bulgur wheat, processed to form couscous or finely milled into flour. Wheatberries include farro, freekeh, kamut and spelt.

Wheatberries are rich in manganese, selenium and fibre. They are also good sources of magnesium, phosphorus, copper and vitamins B1 and B3. Wheatberries make a great alternative to rice. For this recipe, I have combined them with lean beef, which provides quality proteins and zinc, and aubergine, a non-starchy vegetable that provides antioxidants that protect the heart and balance blood sugar levels.

Nutrient Spotlight

Potassium – works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  This meal provides 1450 mg or 41.4% of the daily recommended nutrient intake (RNI) of potassium per serving.

Iron – plays a central role in transporting oxygen around the body. It also plays vital roles in energy, DNA production, and other chemical processes in the body. Females of childbearing age are most at risk of iron deficiency due to menstruation and unhealthy diets. This meal provides 5mg or 36%of the RNI of iron for females per serving.

Folate – is crucial for maintaining the health of the nervous system in developing babies. Women with prediabetes or type 2 diabetes may need higher intakes of folate before and up to week 12 of pregnancy. This meal provides 114 mcg or 28.5% of the RNI of folate for non-pregnant females.

Magnesium lowers fasting blood glucose, improves insulin sensitivity and lowers inflammation. This meal provides 115 mg or 42% of the RNI of magnesium per serving.

How to Cook Wheatberries with Aubergine and Lean Beef

Ingredients

• 400g lean beef strips
• 1 large courgette (zucchini), sliced and then quartered
• 1 large aubergine, chopped
• 1 large red pepper (capsicum), chopped
• 2 tablespoons tomato puree (paste)
• 1 teaspoon thyme
• 1 teaspoon rosemary
• 1 teaspoon chilli powder
• 1 tablespoon sweet paprika
• 2 tablespoon olive oil
• 1 teaspoon honey
• 100g cherry tomatoes, quartered
• 400g tin chopped tomatoes
• 1 medium onion, finely chopped
• 2 large garlic cloves, finely chopped
• 1 vegetable stock cube
• 3 tablespoons capers (optional)

To serve

• 160g Wheatberries (or bulgur wheat)
• Fresh parsley, chopped

Directions

1. Cook wheatberries according to instructions on the packaging, then set them aside and keep them warm.
2. Heat one tablespoon of olive oil in a large non-stick frying pan over medium heat, then fry the beef until browned and set aside.
3. Heat the remaining olive oil in the same pan, then add shallots and fry until softened. Add tomato puree, chilli powder, paprika, rosemary, thyme and garlic. Fry for 30 seconds or until fragrant, then add the vegetable stock cube, beef honey and chopped tomatoes.
4. Bring to a boil, reduce the heat to a simmer and cook for 30 minutes or until beef is tender. Add red pepper, capers, cherry tomatoes, aubergine and courgettes about 10 minutes before the sauce is cooked. Season with salt and black pepper, then take the pan off the heat.
5. Divide wheat berries between four bowls and top with beef and vegetable stew. Garnish with fresh parsley if using.  

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