Cracked Wheat
Triticum aestivumClinical Encyclopedia
Cracked wheat is a nutritious whole grain made from crushed wheat kernels, rich in fiber and essential nutrients. It is commonly used in salads, pilafs, and as a side dish.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Cracked wheat can be cooked by boiling in water or broth until tender. It can also be soaked overnight for quicker cooking. Use it in salads, soups, or as a base for grain bowls.
Smart Selection & Storage
Choose cracked wheat that is whole grain and free from any signs of moisture or spoilage. Look for a fresh, nutty aroma.
Store cracked wheat in an airtight container in a cool, dry place. It can last for several months if stored properly.
Myths vs Realities
MythCracked wheat is the same as white rice.+
MythYou can eat cracked wheat if you have celiac disease.+
MythCracked wheat is low in calories.+
Healthy Recipes
Cracked Wheat and Vegetable Pilaf
A vibrant and nutritious pilaf made with cracked wheat and a medley of colorful vegetables, perfect as a side dish or a light main course.
- 1 cup cracked wheat
- 2 cups vegetable broth
- 1 cup diced bell peppers
- 1 cup chopped spinach
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a saucepan, heat olive oil over medium heat and sauté the onion and garlic until translucent.
- 2. Add the diced bell peppers and cook for another 3 minutes.
- 3. Stir in the cracked wheat and toast for 2 minutes before adding the vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes until the liquid is absorbed.
- 4. Fold in the chopped spinach, season with salt and pepper, and serve warm.
Cracked Wheat Salad with Chickpeas and Feta
A refreshing salad combining cracked wheat, protein-packed chickpeas, and tangy feta cheese, perfect for a healthy lunch.
- 1 cup cracked wheat
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped parsley
- 1/4 cup diced cucumber
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Cook the cracked wheat according to package instructions and let it cool.
- 2. In a large bowl, combine the chickpeas, feta, parsley, cucumber, and cooled cracked wheat.
- 3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper, then pour over the salad and toss to combine.
Spiced Cracked Wheat Breakfast Bowl
A hearty breakfast bowl featuring cracked wheat cooked with spices, topped with fresh fruits and nuts for a nutritious start to your day.
- 1 cup cracked wheat
- 2 cups almond milk
- 1 teaspoon cinnamon
- 1 tablespoon honey or maple syrup
- 1/2 cup diced apples
- 1/4 cup walnuts, chopped
- 1/4 cup raisins
- 1. In a saucepan, combine cracked wheat, almond milk, and cinnamon. Bring to a boil, then reduce heat and simmer for 15 minutes until creamy.
- 2. Stir in honey or maple syrup and remove from heat.
- 3. Serve topped with diced apples, walnuts, and raisins.
Cracked Wheat Stuffed Bell Peppers
Delicious bell peppers stuffed with a savory mixture of cracked wheat, black beans, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cracked wheat
- 1 can (15 oz) black beans, drained and rinsed
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 cup diced tomatoes
- 1/4 cup shredded cheese (optional)
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Cook the cracked wheat according to package instructions. In a bowl, mix cooked cracked wheat, black beans, cumin, chili powder, diced tomatoes, salt, and pepper.
- 3. Stuff each bell pepper half with the mixture, place in a baking dish, and top with cheese if desired. Bake for 25-30 minutes until the peppers are tender.
Cracked Wheat and Lentil Soup
A hearty and filling soup made with cracked wheat and lentils, packed with nutrients and flavor, perfect for a cozy meal.
- 1 cup cracked wheat
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, garlic, carrots, and celery until softened.
- 2. Add lentils, cracked wheat, broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils are tender.
- 3. Adjust seasoning as needed and serve hot.
Mediterranean Cracked Wheat Bowl
A wholesome bowl featuring cracked wheat, roasted vegetables, and a drizzle of tahini sauce, inspired by Mediterranean flavors.
- 1 cup cracked wheat
- 2 cups water
- 1 zucchini, diced
- 1 eggplant, diced
- 1 red onion, chopped
- 2 tablespoons olive oil
- 1/4 cup tahini
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C). Toss zucchini, eggplant, and onion with olive oil, salt, and pepper, then roast for 20-25 minutes.
- 2. Meanwhile, cook cracked wheat in water according to package instructions.
- 3. In a small bowl, mix tahini with lemon juice and a little water to thin. Serve the cracked wheat topped with roasted vegetables and tahini sauce.
Cracked Wheat Pancakes
Fluffy and nutritious pancakes made with cracked wheat, perfect for a healthy breakfast or brunch option.
- 1 cup cracked wheat flour
- 1 cup almond milk
- 1 tablespoon baking powder
- 1 tablespoon honey
- 1/2 teaspoon salt
- 1 tablespoon coconut oil (for cooking)
- 1. In a bowl, mix cracked wheat flour, baking powder, and salt.
- 2. In another bowl, whisk together almond milk and honey, then combine with dry ingredients until just mixed.
- 3. Heat coconut oil in a skillet over medium heat, pour batter to form pancakes, and cook until bubbles form. Flip and cook until golden brown.
Cracked Wheat and Spinach Fritters
Crispy and flavorful fritters made with cracked wheat and fresh spinach, perfect as a snack or appetizer.
- 1 cup cracked wheat
- 2 cups fresh spinach, chopped
- 1/2 cup grated zucchini
- 1/4 cup onion, finely chopped
- 2 eggs
- 1/2 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. Cook cracked wheat according to package instructions and let cool.
- 2. In a bowl, combine cooked cracked wheat, spinach, zucchini, onion, eggs, cumin, salt, and pepper. Mix well.
- 3. Heat olive oil in a skillet, drop spoonfuls of the mixture, flatten slightly, and fry until golden brown on both sides.
Cracked Wheat and Berry Parfait
A delightful parfait layered with cracked wheat, yogurt, and fresh berries, making for a nutritious and satisfying dessert or breakfast.
- 1 cup cooked cracked wheat
- 2 cups Greek yogurt
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 2 tablespoons honey
- 1/4 cup granola
- 1. In a glass or bowl, layer cooked cracked wheat, Greek yogurt, and mixed berries.
- 2. Drizzle honey over the layers and top with granola.
- 3. Repeat layers as desired and serve immediately.
Cracked Wheat and Mushroom Risotto
A creamy risotto-style dish made with cracked wheat and sautéed mushrooms, offering a healthy twist on a classic favorite.
- 1 cup cracked wheat
- 4 cups vegetable broth
- 1 cup mushrooms, sliced
- 1 onion, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1/4 cup grated Parmesan cheese (optional)
- Salt and pepper to taste
- 1. In a saucepan, heat olive oil and sauté onion and garlic until soft. Add mushrooms and cook until browned.
- 2. Stir in cracked wheat and toast for 2 minutes. Gradually add vegetable broth, one cup at a time, stirring until absorbed before adding more.
- 3. Once the cracked wheat is tender, stir in Parmesan cheese if using, and season with salt and pepper before serving.
Frequently Asked Questions (FAQ)
What is cracked wheat?
Cracked wheat is whole wheat that has been cleaned, parboiled, dried, and cracked into different sizes.
How do you cook cracked wheat?
To cook cracked wheat, use a ratio of 1 part cracked wheat to 2 parts water, bring to a boil, then simmer for about 12-15 minutes.
Is cracked wheat gluten-free?
No, cracked wheat contains gluten and is not suitable for those with gluten intolerance.
What are the health benefits of cracked wheat?
Cracked wheat is high in fiber, protein, and essential nutrients, promoting digestive health and satiety.
Can cracked wheat be used in baking?
Yes, cracked wheat can be added to bread and baked goods for added texture and nutrition.
How long does cooked cracked wheat last in the fridge?
Cooked cracked wheat can be stored in the refrigerator for up to 5 days.
Is cracked wheat the same as bulgur?
Yes, bulgur is a type of cracked wheat that is parboiled before being cracked.
Can I eat cracked wheat raw?
While it is safe to eat raw, it is typically cooked to improve digestibility and flavor.