Slimming Whole Grain Recipes (2024)

Grain salads are easy to make ahead of time, and unlike greens, which can get soggy, they only benefit from soaking in their dressing. By using the intact wheat kernel, or berry, you'll reap the full nutritional benefit (read: tons of fiber), as well as the pleasantly nutty taste.

Prep time: 20 minutes, plus soaking and marinating time
Cook time: 1 hour

1 cup wheat berries, preferably the soft white variety
1 lb tomatoes, finely chopped
1 green bell pepper, finely chopped
1 cucumber, halved lengthwise, seeded, and finely chopped
3 celery stalks, cut lengthwise into thirds and finely chopped
1/2 small red onion, finely chopped
2 Tbsp olive oil
2 Tbsp fresh lemon juice
2 Tbsp red wine vinegar
2 tsp Worcestershire sauce
1/2 tsp salt (optional)
Several dashes hot red pepper sauce

1. Soak wheat berries in a big bowl of cool water for at least 8 hours (up to 16 hours max). Drain them in a fine-mesh sieve or colander. Pour wheat berries into a large saucepan, fill it about two-thirds of the way with water, and bring to a boil over high heat. Reduce the heat to medium and simmer until grains are tender with some chew still left, about 1 hour. Drain, then run under cool water to bring wheat berries to room temperature. Drain thoroughly.

2. Put cooked wheat berries in a large bowl and stir in remaining ingredients. Set aside to marinate at room temperature for 20 minutes before serving.

Makes 4 servings
Per serving: 270 cal, 8 g fat (1 g sat), 45 g carbs, 370 mg sodium, 9 g fiber, 9 g protein

This breakfast pastry is lower in calories than most store-bought varieties and far more satisfying. Credit a topping made of sweet, chewy Kamut flakes--an organic strain of heirloom wheat--and polenta, a top source of iron, zinc, and vitamin B6.

Prep time: 20 minutes
Cook time: 40 minutes

1 1/4 cups whole-wheat pastry flour
1 cup coarse, whole-grain polenta
2 tsp baking powder
1 tsp salt
4 large eggs, room temperature
3/4 cup granulated sugar
1 Tbsp orange zest
1 tsp vanilla extract
8 Tbsp unsalted butter, melted and cooled, plus more for greasing pan

Topping:
1/2 cup Kamut or wheat flakes
1/4 cup whole-wheat pastry flour
3 Tbsp packed light-brown sugar
2 Tbsp unsalted butter, melted and cooled
1 Tbsp maple syrup
1/2 tsp ground cinnamon
1/4 tsp salt

1. With the rack in the center, preheat oven to 350°F. Butter a 9-inch round springform pan. Combine topping ingredients in a bowl and set aside.

2. Combine pastry flour, polenta, baking powder, and salt in a medium bowl.

3. In the bowl of an electric mixer, cream eggs and sugar on medium speed for about 5 minutes (mixture should double in volume). Add orange zest and vanilla; mix well.

4. Using a rubber spatula, stir in flour mixture until batter is smooth. Add melted butter and stir until incorporated. Spread batter in the prepared pan and sprinkle topping over it evenly.

5. Bake for 30 minutes. Allow to cool for 15 minutes before removing the sides of the pan.

Makes 12 slices
Per slice: 290 cal, 12 g fat (7 g sat), 41 g carbs, 350 mg sodium, 3 g fiber, 6 g protein

This Middle Eastern dish is typically made with deep-fried ground chickpeas, but bulgur, a grain made from wheat berries, gives these patties a slightly softer, meatier texture. The lemon and parsley in the burgers get a kick from harissa, a spicy North African condiment that's often served with lamb or goat.

Prep time: 25 minutes, plus soaking time
Cook time: 20 minutes, plus refrigeration time

1 cup water
1 cup quick-cooking whole-grain bulgur (or substitute 2 1/2 cups cooked bulgur)
1 3/4 cups canned chickpeas, drained and rinsed
3 Tbsp minced scallions
3 Tbsp minced fresh parsley
2 Tbsp fresh lemon juice
1 large egg
1 clove garlic, quartered
1 tsp ground cumin
1 tsp mild paprika
1 tsp baking powder
1/4 tsp cayenne pepper
1/4 cup olive oil

Harissa (makes 1/2 cup):
8 dried New Mexican red chilies, stemmed and seeded
1/4 cup olive oil
2 Tbsp whole almonds
1 tsp caraway seeds
1 tsp cumin seeds
1 tsp coriander seeds

1. To make the harissa: Cut chilies into pieces, place in a large heatproof bowl, and cover with boiling water. Soak for 20 minutes. Drain, reserving the soaking water. Combine chili pieces and remaining harissa ingredients in a blender or food processor. Add 3 tablespoons soaking water from chilies and blend to a slightly grainy sauce, adding more water as needed. Scrape harissa into a glass, plastic, or stainless-steel bowl (it can react with other metals and certain pottery glazes).

2. Bring water to a boil in a small saucepan over high heat. Stir in bulgur, cover, and remove from heat. Let it rest for 1 hour, until grains have soaked up all the water.

3. Fluff bulgur with a fork and scrape it into a food processor. Add all remaining ingredients except for oil, and pulse until the mixture forms a thick paste, scraping down the sides of the bowl once or twice. Remove the chopping blade; cover the bowl and refrigerate for at least 30 minutes or up to 4 hours to allow ground bulgur to hydrate until smooth.

4. Use dampened hands to form the mixture into 6 smooth, flat, round patties. Heat a large skillet over medium heat. Pour in oil and add patties. Cook until browned and crisp, about 4 minutes. Flip patties and continue cooking until browned and crisp on the other side, about 4 more minutes. (If your skillet is too small to hold all 6 patties at once, work in batches, using half the oil for each batch.) To serve, smear each burger with 1 heaping tablespoon of harissa, or drizzle the sauce over all of the burgers and enjoy in pitas or over a chopped salad.

Makes 6 servings
Per serving: 360 cal, 22 g fat (3 g sat), 38 g carbs, 310 mg sodium, 8 g fiber, 8 g protein