Cracked Wheat
Triticum aestivumClinical Encyclopedia
Cracked Wheat provides 340 kcal, 12.3g of protein, 70g of carbohydrates, and 10g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Cracked wheat is a whole grain made from the groats of wheat that have been cleaned, parboiled, dried, and cracked into various sizes. It is rich in fiber, vitamins, and minerals, making it a nutritious addition to a balanced diet.
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Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Cracked wheat can be cooked similarly to rice or couscous. It is best to soak it in water for a few hours before cooking to reduce cooking time and enhance digestibility.
Smart Selection & Storage
Choose cracked wheat that is uniform in color and free from any debris or off odors. Look for products that are labeled as whole grain for maximum nutrition.
Store cracked wheat in an airtight container in a cool, dry place. It can also be refrigerated or frozen to extend its shelf life.
Myths vs Realities
Healthy Recipes
Mediterranean Cracked Wheat Salad
A refreshing salad combining cracked wheat with vibrant vegetables and a zesty lemon dressing, perfect for a light lunch or side dish.
- 1 cup cracked wheat
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. Rinse the cracked wheat under cold water and then cook it in boiling water for about 12-15 minutes until tender. Drain and let cool.
- 2. In a large bowl, combine the cooled cracked wheat, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
- 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
Cracked Wheat Porridge with Berries
A warm and hearty breakfast porridge made with cracked wheat and topped with fresh berries and a drizzle of honey.
- 1/2 cup cracked wheat
- 2 cups almond milk
- 1 tablespoon honey
- 1/2 cup mixed berries (blueberries, strawberries, raspberries)
- 1/4 teaspoon cinnamon
- Chopped nuts for topping (optional)
- 1. In a saucepan, combine cracked wheat and almond milk, and bring to a boil over medium heat.
- 2. Reduce heat and simmer for about 10-12 minutes, stirring occasionally until the mixture thickens.
- 3. Serve hot, topped with honey, mixed berries, a sprinkle of cinnamon, and chopped nuts if desired.
Spicy Cracked Wheat Veggie Burgers
Delicious and hearty veggie burgers made with cracked wheat, black beans, and spices, perfect for a healthy barbecue.
- 1 cup cooked cracked wheat
- 1 can black beans, drained and rinsed
- 1/2 cup corn
- 1/4 cup red onion, finely chopped
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- Whole grain burger buns
- 1. In a large bowl, mash the black beans with a fork until mostly smooth. Add cooked cracked wheat, corn, red onion, and spices.
- 2. Mix until well combined, then form into patties.
- 3. Cook the patties on a skillet over medium heat for about 5-6 minutes on each side until golden brown. Serve on whole grain buns.
Cracked Wheat and Vegetable Stir-Fry
A colorful and nutritious stir-fry featuring cracked wheat and a variety of fresh vegetables, tossed in a light soy sauce.
- 1 cup cracked wheat
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 2 cloves garlic, minced
- Green onions for garnish
- 1. Cook cracked wheat according to package instructions and set aside.
- 2. In a large skillet, heat sesame oil over medium heat. Add ginger and garlic, sautéing for 1 minute.
- 3. Add mixed vegetables and stir-fry for about 5-7 minutes until tender. Stir in cooked cracked wheat and soy sauce, mixing well. Garnish with green onions before serving.
Cracked Wheat Stuffed Peppers
Bell peppers filled with a savory mixture of cracked wheat, ground turkey, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked cracked wheat
- 1/2 pound ground turkey
- 1/2 cup diced tomatoes
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1/2 cup shredded mozzarella cheese
- 1. Preheat the oven to 375°F (190°C).
- 2. In a skillet, cook ground turkey until browned. Add diced tomatoes, cooked cracked wheat, Italian seasoning, salt, and pepper. Mix well.
- 3. Stuff each bell pepper half with the turkey and cracked wheat mixture, top with mozzarella cheese, and bake for 25-30 minutes until the peppers are tender.
Cracked Wheat and Chickpea Salad
A protein-packed salad with cracked wheat, chickpeas, and a tangy dressing, perfect for meal prep or a quick lunch.
- 1 cup cracked wheat
- 1 can chickpeas, drained and rinsed
- 1/2 cup cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- Salt and pepper to taste
- 1. Cook cracked wheat according to package instructions and let cool.
- 2. In a large bowl, combine cracked wheat, chickpeas, cucumber, cherry tomatoes, and red onion.
- 3. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper. Pour over the salad and toss to combine.
Cracked Wheat Pancakes with Maple Syrup
Fluffy and nutritious pancakes made with cracked wheat, perfect for a healthy breakfast or brunch, served with maple syrup.
- 1 cup cracked wheat flour
- 1 cup almond milk
- 1 tablespoon baking powder
- 1 tablespoon honey
- 1/2 teaspoon vanilla extract
- Pinch of salt
- Maple syrup for serving
- 1. In a bowl, mix cracked wheat flour, baking powder, and salt.
- 2. In another bowl, whisk together almond milk, honey, and vanilla extract. Combine wet and dry ingredients until just mixed.
- 3. Heat a non-stick skillet over medium heat, pour batter to form pancakes, and cook until bubbles form on the surface. Flip and cook until golden brown. Serve with maple syrup.
Cracked Wheat and Spinach Stuffed Chicken Breast
Juicy chicken breasts stuffed with a flavorful mixture of cracked wheat, spinach, and feta cheese, baked to perfection.
- 4 chicken breasts
- 1 cup cooked cracked wheat
- 2 cups fresh spinach, sautéed
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked cracked wheat, sautéed spinach, feta cheese, salt, and pepper.
- 3. Cut a pocket in each chicken breast, stuff with the cracked wheat mixture, and secure with toothpicks. Brush with olive oil and bake for 25-30 minutes until cooked through.
Cracked Wheat Energy Balls
No-bake energy balls made with cracked wheat, nut butter, and dried fruits, perfect for a quick snack or post-workout boost.
- 1 cup cooked cracked wheat
- 1/2 cup almond butter
- 1/4 cup honey
- 1/2 cup dried fruits (dates, apricots)
- 1/4 cup chia seeds
- 1/4 cup shredded coconut
- 1. In a large bowl, combine cooked cracked wheat, almond butter, honey, chopped dried fruits, chia seeds, and shredded coconut.
- 2. Mix until well combined, then form into small balls.
- 3. Refrigerate for at least 30 minutes before serving. Store in an airtight container.
Cracked Wheat and Lentil Soup
A hearty and nutritious soup featuring cracked wheat and lentils, packed with vegetables and spices for a comforting meal.
- 1/2 cup cracked wheat
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add lentils, cracked wheat, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
- 3. Serve hot, garnished with fresh herbs if desired.
Frequently Asked Questions (FAQ)
What is cracked wheat?
Cracked wheat is whole wheat that has been cleaned, parboiled, dried, and cracked into smaller pieces.
How do I cook cracked wheat?
To cook cracked wheat, combine 1 part cracked wheat with 2 parts water, bring to a boil, then simmer for about 12-15 minutes until tender.
Is cracked wheat gluten-free?
No, cracked wheat contains gluten and is not suitable for those with gluten intolerance or celiac disease.
What are the health benefits of cracked wheat?
Cracked wheat is high in fiber, vitamins, and minerals, which can support digestive health, weight management, and overall well-being.
Can I use cracked wheat in baking?
Yes, cracked wheat can be used in baking to add texture and nutrition to breads and muffins.
How should I store cracked wheat?
Store cracked wheat in an airtight container in a cool, dry place to maintain freshness.
Is cracked wheat the same as bulgur?
Yes, bulgur is a type of cracked wheat that is parboiled before being cracked.
How does cracked wheat compare to other grains?
Cracked wheat is higher in fiber and protein compared to refined grains, making it a healthier choice.