Introduction
Wheat berries are whole, unprocessed wheat kernels with the bran, germ and endosperm all intact. Chewy, nutty and deeply satisfying, they add texture and nutrition to salads, soups and side dishes. Cooking them is simple once you know the basics.
Choosing and Rinsing Wheat Berries
Wheat berries come in hard and soft varieties. Hard red and hard white berries stay firmer after cooking, while soft berries turn more tender. Rinse them under cold water before cooking to remove dust and debris.
Soaking for Faster Cooking
Soaking is optional but helpful. Leave the berries in water for eight hours or overnight, and they will cook faster and digest more easily. Drain well before moving on to the next step.
Stovetop Method and Ratio
Use about three cups of water for every one cup of wheat berries. Bring the water to a boil, add the berries and a pinch of salt, then reduce the heat and simmer for 45 to 60 minutes. Unsoaked berries may need a little longer. They are ready when tender but still pleasantly chewy.
Other Cooking Methods
A pressure cooker finishes soaked berries in about 25 to 30 minutes. A slow cooker works well too, cooking them on low for six to eight hours. Cooked berries keep in the refrigerator for up to five days.
Delicious Ways to Use Them
Toss cooled berries into salads with vegetables, herbs and a lemon dressing. Stir them into soups, mix them with roasted vegetables, or serve them warm as a breakfast porridge with fruit and honey.
Final Thoughts
Wheat berries are an easy way to bring whole grain goodness to your table. Cook a large batch at the start of the week and enjoy them in many different meals.