Serves 6

Adapted from a recipe my book "The Fiber for Life Cookbook".  

                This unusual Peruvian dish, made with whole wheat kernels, or wheat berries, was given to me by my cousin Rosario Urbina Musso (Charo).  She just gave me an idea of the ingredients, and I consulted an old, badly translated Peruvian cookbook of my mother’s for more help.  This is what I came up with, and I like it very much!

          Charo says that the wheat kernels we get here are not the same as the “trigo” they get in Peru .  Trigo is a bit smaller than our wheat, and you may be able to find it in a Latin American grocery store (I found some at Killarney Market in Vancouver, BC), but I made have it with cooked soft wheat berries, and it tasted fine to me!

1 T. extra-virgin olive oil

(you can add a few drops of roasted sesame oil too, if you like)

1/2 cup chopped onions

2 cloves garlic, crushed

2 medium, ripe tomatoes, chopped

1 tsp. aji amarillo (Peruvian yellow hot pepper) paste OR Sriracha sauce

1 1/4 cups trigo or wheat berries (soft wheat, if possible), soaked in 4 cups water overnight, and then cooked in the soaking water  until tender (50 to 60 minutes)

NOTE: Save the cooking water

1 lb. Yukon Gold potatoes, scrubbed, cooked and cubed

1/2 cup grated vegan “mozzarella”-type cheese (Daiya, Tofutti, Vegan Gourmet, or Sheese)

1/4 cup chopped parsley

salt and freshly-ground black pepper to taste


Heat the oil in a large nonstick skillet.  Saute the onions until softened.  Add the garlic and tomatoes, along with the chile flakes.  Saute for several minutes.  (This is what Peruvians call the “sofrito”.)  Add the cooked wheat and potatoes and  stir-cook for several minutes.  Add some of the wheat cooking water if it’s too dry.  Stir in the cheese and parsley, and taste for salt and pepper.  Serve immediately.


If you like savory foods for breakfast, the leftovers are delicious in the morning!

Nutrition Facts

Nutrition (per serving): 235.3 calories; 16% calories from fat; 4.4g total fat; 0.0mg cholesterol; 37.0mg sodium; 598.6mg potassium; 43.3g carbohydrates; 7.6g fiber; 3.0g sugar; 35.7g net carbs; 8.9g protein; 4.3 points.