Rye Berry and Vegetable Medley with Egg

Rye Berry and Vegetable Medley with Egg | Food & Nutrition Magazine | Volume 9, Issue 2
Photography by David Raine | Food styling by Christina Zerkis | Prop styling by Michelle Wilkinson

While rye is commonly associated with bread, the cooked grain makes a hearty meal.

SERVING SIZE: ⅔ cups grain mix and one egg (134 grams)
PREP TIME: 30 minutes
COOKING TIME: 1 hour 5 minutes


  • ⅔ cup rye berries
  • 4 teaspoons (20 milliliters) olive oil
  • ½ cup carrots, peeled and diced
  • 2 tablespoons sweet onion, diced
  • 2 teaspoons garlic, minced
  • 1 teaspoon caraway seeds
  • 1 cup green peas, thawed from frozen
  • ½ cup (112 milliliters) orange juice
  • 2 teaspoons (10 milliliters) honey
  • 2 teaspoons (10 milliliters) sesame oil
  • 4 large eggs


  1. Soak rye berries in water overnight and drain in fine sieve colander.
  2. In programmable pressure cooker, combine berries and 2 cups water and cook at medium pressure for 30 minutes. Drain in fine sieve colander, then set aside.
  3. In a saucepan, heat olive oil over medium heat for 2 minutes.
  4. Add carrots, onions and garlic and cook 5 minutes, stirring occasionally.
  5. Add caraway seeds, stir and cook 1 minute.
  6. Add peas, orange juice, rye berries, honey and sesame oil and cook 5 minutes.
  7. Reduce to low heat and keep warm.
  8. Heat a nonstick pan over medium heat for 2 minutes.
  9. Add egg and cover for 2 to 3 minutes or until the bottom of eggs start to harden. Use a spatula to gently turn over eggs.
  10. Cook 1 minute or until yolk and white are firm. Repeat with remaining eggs.
  11. To serve, place equal amounts grain and vegetable mixture in 4 bowls and top each with 1 egg.

Cooking Note: Grain berries can be cooked in advance and stored in the refrigerator until ready to use.

NUTRITION PER SERVING: 287 calories, 12g total fat, 3g saturated fat, 187mg cholesterol, 120mg sodium, 35g carbohydrate, 7g fiber, 9g sugar, 11g protein, 392mg potassium, N/A phosphorus

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Cindy Gay
Cindy Gay, RDN, LD, retired from her 40-year career in retail services where she created the Healthy Cafe. She conducts culinary demos at the local farmers market and teaches in the lifelong learning institute. On most days, Cindy creates meals with whole ingredients. Her latest tools include a flour mill and pasta maker. There's so much to learn! Connect with her on Twitter and Pinterest.