Triple Threat! Wheat Berries with Balsamic Brussels Sprouts and Kale

I vividly remember the day I fell in love with brussels sprouts. I was doing a tasting at Houston’s restaurant in Pasadena and when it came time to sample the brussels sprouts I timidly put one on my plate.  I am not afraid of trying new foods, but this wasn’t a new food. This was a food that my taste buds had rejected many times; soggy, bland, and all around unappetizing characterized many childhood dinners with this lackluster veggie.  I never understood how brussels sprouts always seemed to be served at “special” occasions, like Easter and Christmas. Why would anyone think these mushy things were special? But I dared to give it another polite try.

The second I took a bite I was floored – how could this mushy veggie have such depth of flavor? How could it be crisp, sweet and savory all at once? Clearly, this wasn’t a brussels sprout. After my mind-boggling experience and a recipe coaxed from the chef, I was ready to re-explore brussels sprouts! While I love my family dearly and owe my passion for food to my southern and Armenian roots, the cooks in my family were clearly remiss when it came to cooking brussels sprouts.

This recipe pays homage to brussels sprouts and their versatility. No single ingredient takes center stage in this recipe, but it would not be complete without the veggie of the hour. The nutrient packed greens in this dish boast thiamin, riboflavin, potassium, manganese and vitamins A, C and K. These power vegetables help promote bone and immune health, ward off heart disease and the high fiber can help lower cholesterol. Now, for any other potential brussels sprout skeptics that should be reason enough to give these cruciferous veggies another chance.  Add nutty, delicious, iron-packed wheat berries and this dish truly is a healthy triple threat!

Ingredients

1 lb brussels sprouts

1 bunch Redbor or Red Russian Kale, de-stemmed and torn into bite sized pieces

1 cup wheat berries

6 tablespoons good quality olive oil, divided

3-4 tbsp balsamic vinegar

¼ tsp garlic powder

¼ tsp onion powder

pinch of red pepper flakes

1 tsp oregano

1 tsp lemon juice

zest of one lemon

kosher salt

fresh ground pepper

Pre-heat oven to 400°F.

Cook the wheat berries as instructed on the package. Typically, this means boiling them in salted water for approximately 45 minutes.  

Meanwhile, thoroughly wash and dry kale and brussels sprouts, removing any damaged leaves and making sure they are completely dry.  Make sure to remove brown ends and yellow leaves of brussels sprouts and the stems or stalks of the kale (they are quite bitter).

Half or quarter brussels sprouts depending on size and preference. In a medium bowl, toss brussels sprouts with balsamic, 2 tablespoons olive oil, and salt and pepper to taste. Place on a rimmed baking sheet and roast for 25-30 minutes, gently mixing the brussels sprouts about half-way through the roasting.

   

In a re-sealable plastic bag mix together the kale leaves, 1 generous tablespoon of olive oil, garlic and onion powders, salt and pepper. Close the bag and gently shake until the kale is well coated in olive oil.  Place kale in a single layer onto a large rimmed baking sheet (you may need to use two baking sheets).  I really prefer the delicate Russian Red kale for this recipe as it crisps up nicely, but Redbor kale works nicely. Bake for approximately 8 minutes at 400°F, mixing the kale after 4 minutes to ensure it doesn’t stick to the pan. If you’re fortunate enough to have two ovens you can bake the kale little more slowly (20 minutes) at 300°F.  Baking the kale at a lower temperature ensures even cooking and prevents the kale from burning around the edges. Place on paper towels to cool.

In a small saucepan, heat the remaining olive oil, red pepper flakes and oregano over low heat until fragrant (about 10 minutes).  Remove from heat and set aside.

Place cooked wheat berries in a large bowl and toss with the oil mixture until well coated. Add in lemon juice and zest and stir until combined. Add brussels sprouts and toss lightly, then salt and pepper to taste. Divide mixture into serving bowls and top with kale, as desired. 

The balsamic in this recipe adds complexity to the dish and balances the sweet and tangy notes in the brussels sprouts and kale, while the lemon zest and juice keeps it light. My favorite way to enjoy this dish is with grilled shrimp and a tall, cold glass of saison beer.  For all you who turn your nose up at or fear brussels sprouts , I guarantee you’ll be going back for seconds!