Instant Pot Wheat Berries with Brussels Sprout & Butternut Curry

Nothing says autumn dinner like a warm bowl of Brussels Sprout Butternut Squash Curry served over cumin-seasoned Instant Pot wheat berries. To make weeknight dinners easier, prepare the wheat berries and the blendered curry sauce a day ahead—then reheat and combine for a fast, comforting meal.

This post was created in collaboration with Mann’s Fresh Vegetables, makers of convenient pre-cut vegetables like Culinary Cuts, Veggie Slaw Blends, and Nourish Bowls, which simplify home cooking.

There’s No Shame in Taking Healthy Shortcuts

Adding more vegetables to meals doesn’t have to be time-consuming. Pre-cut produce—like cubed butternut squash and prepped Brussels sprouts—cuts prep time significantly while keeping meals fresh, nutritious, and flavorful. These shortcuts are ideal when you want a wholesome dinner without spending hours in the kitchen.

How to Break Down a Whole Butternut Squash

Whole winter squash can intimidate home cooks, but breaking one down is straightforward with the right technique. If pre-cut squash isn’t available, use a sturdy knife and stable cutting surface, peel carefully, halve, seed, and cube. Practicing this once will make it easy to prepare fresh squash for curries, roasts, and soups.

Wheat Berries Take Time—Use an Instant Pot

Wheat berries are hearty, chewy whole grains that add texture and fiber to this dish, but they need longer cooking times than rice. An Instant Pot speeds up the process and reliably cooks them through. If you need a gluten-free alternative, substitute oat groats or another firm whole grain.

My Favorite Way to Use Brussels Sprouts

This curry uses whole Brussels sprouts, quartered for quicker cooking, but shredded sprouts also shine in stir-fries and salads. Shredded sprouts sautéed with toasted pecans, a touch of liquid smoke, and maple syrup create a sweet-smoky side that converts skeptics into fans.

How the Blendered Curry Sauce Comes Together

The curry sauce blends quickly into a smooth, creamy base that simmers with the squash and sprouts. Start by sautéing onions until translucent, then add the blended sauce and squash, cover and simmer until tender. Add the sprouts toward the end so they remain bright and slightly firm.

Flavor Profile of Butternut Squash Curry

This curry is mild, gently spiced, and creamy from cashews and tomatoes. The natural sweetness of butternut squash balances warm spices such as garam masala, cumin, and turmeric, while Brussels sprouts add a savory, slightly nutty contrast. The result is a satisfying stew-like curry that pairs beautifully with grains.

Cooking Wheat Berries Without an Instant Pot

If you don’t have an Instant Pot, soak wheat berries overnight to reduce simmering time, then cook them on the stove until tender. Alternatively, cook them in a slow cooker while you’re away or overnight. Plan cooking times so the wheat berries finish around the same time as the curry for the best texture and temperature when serving.

More Autumn Recipe Ideas

• Mashed Potato Crusted Butternut Squash, Brussels Sprouts, and Tofu Pie
• Vegan Slow Cooker Black-eyed Peas
• Butternut Squash and Kale Lo Mein with Crispy Tofu
• Vegan Slow Cooker Lasagna with White Beans and Pumpkin Tofu Ricotta

Brussel Sprout and Butternut Squash Creamy Curry

Yield:
6 to 8

Cook Time:
40 minutes

Total Time:
40 minutes

Ingredients

• 1 tablespoon oil (or use water for oil-free)
• 1 cup minced onion
• 1 (20 ounce) bag pre-cut butternut squash (about 4 cups)
• 1 (12 ounce) bag whole Brussels sprouts, quartered (about 3 cups)

Easy Blender Curry Sauce

• 2 (14.5 ounce) cans diced tomatoes
• 1 cup water
• 1/2 cup cashews, soaked then drained
• 1 tablespoon grated ginger
• 1 clove garlic
• 1 tablespoon garam masala
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1 1/2 teaspoons salt, or to taste

Instructions

1. Heat the oil (or water) in a large, lidded soup pot. Add the onions and sauté until translucent.
2. While the onions cook, make the blender sauce. Combine diced tomatoes, water, soaked cashews, ginger, garlic, garam masala, coriander, cumin, turmeric, and salt in a blender. Blend until silky smooth, pausing to scrape down the sides if necessary.
3. When the onions are translucent, increase heat to medium-high and add the butternut squash with the sauce. Once the sauce begins to simmer, cover and reduce heat to medium-low. Cook for 20 to 30 minutes, or until the squash is fork-tender. Add a little water if the sauce becomes too thick.
4. Stir in the quartered Brussels sprouts and cook an additional 8 to 12 minutes, until the sprouts are tender but still bright green.
5. Serve the curry over Instant Pot wheat berries, steamed rice, or your favorite grain.
6. Instant Pot method: Heat oil (or water) in the Instant Pot. Sauté the onions until translucent. For the IP version add an extra 1/2 cup water to the blender sauce before blending.
7. After blending, cancel sauté, add the sauce, butternut squash, and Brussels sprouts to the pot. Cook on high pressure for 10 minutes and allow a natural pressure release. Serve over wheat berries or other grains.

Notes

If you plan to use Instant Pot wheat berries, start them first so they finish around the same time as the curry for optimal serving temperature and texture.

Did you make this recipe?

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