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Wheatberries with Aubergine and Lean Beef

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: Serves 4


This balanced meal of wheatberries with aubergine and lean beef will keep you feeling satisfied without causing blood sugar spikes. Wheat berries make a delicious alternative to


·       400g lean beef strips

·       1 large courgette (zucchini), sliced

·       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


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.



  • Serving Size: Per serving
  • Calories: 405
  • Sugar: 17
  • Sodium: 626
  • Fat: 11
  • Saturated Fat: 4
  • Carbohydrates: 53
  • Fiber: 10g
  • Protein: 30
  • Cholesterol: 61
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