What Are Wheat Berries?
To be precise, wheat berries are the whole grain form of wheat (before it’s gone through processing). They are high in fiber and crunchy, and can be used much like other whole grains. Think hot cereal, salads and grain bowl!
How to Cook Wheat Berries
From soaking to toasting, here is a simple four-step plan for cooking wheat berries (plus an added step number five just for fun).Step 1: Soak and Drain the Berries
Place 1 cup of wheat berries in a bowl to soak them overnight. Use enough water to ensure that the wheat berries are covered. This step isn’t necessary, but it will cut back on the cooking time down the line and make things easier. After the berries have been soaked for at least 12 hours, drain them into a bowl.Step 2: Toast the Berries
Another optional step to ensure perfect wheat berries is to toast them before cooking the berries on the stovetop. Preheat your oven to 375°F, spread the berries on a parchment-lined baking sheet and toast for 10 minutes until fragrant.Step 3: Cook the Berries
In a saucepan with roughly 3 cups of water, add the toasted wheat berries and a bit of salt. Bring them to a boil (as you would with rice) then reduce to a simmer. Make sure to check the pan occasionally to make sure there’s enough water, as you don’t want the berries to burn. The question of how long to cook wheat berries depends on the type and brand you are cooking. We suggest cooking for about 35 minutes then doing a taste-test. The berries should be chewy; if they’re not (or if they still are tough in texture) continue to cook and taste test accordingly.Step 4: Drain the Liquid and Enjoy!
Drain the liquid and transfer the berries to a bowl to mix with olive oil, salt and pepper.Step 5: The Alternate Method
Alternatively, you can also place ingredients in a slow cooker, set the cooker on low and let cook, covered, for 8-12 hours. Drain the berries, set aside, cool and serve.Wheat Berry Recipe Inspiration
Here are some wheat berry recipes to try today!I Love You Wheat Berry Salad
This I Love You Wheat Berry Salad is the perfect base for experimentation. Once you get comfortable making this basic recipe, you can play around with all sorts of variations. Use chopped nuts, edamame, fresh veggies and dried cranberries. As the author Aaron states, one of his all-time favorite tricks is to toss in some chopped greens like chard or spinach while the berries are drained of water but still warm (as this will wilt the greens). For a full entree, pair this salad with grilled chicken or barbecued salmon.
Wheat Berry and White Bean Salad
This Wheat Berry and White Bean Salad is the ultimate in taste and texture. It’s made with Bob’s Red Mill Wheat Berries, cooked white or navy beans, green onion, celery and diced tomato. The vinaigrette is created with olive oil, fresh lemon or lime juice, white wine vinegar, chopped parsley, honey mustard, minced shallot, sea salt and ground black pepper. Serve this salad chilled on a bed of lettuce for a light yet wonderful way to enjoy wheat berries.
Italian Easter Pie
If you thought wheat berries were just for salads, think again! This Italian Easter Pie is made with Hard Red Wheat Berries, salt, water, a prepared pie shell, granulated sugar, eggs, cornstarch, ground cinnamon, salt, ricotta cheese, orange zest, candied orange peel, vanilla extract and orange flower water. Bake until the filling is puffed, golden and set. Cool completely before serving and enjoy alongside a cup of hot coffee or tea.
Wheat Berry Salad with Bacon
The nutty flavor of wheat berries combines beautifully with bacon, like in this recipe for Wheat Berry Salad with Bacon. It’s made with wheat berries, Kosher salt, black pepper, pecan halves, bacon, dried cherries, flat-leaf parsley, shallots, extra virgin olive oil and fresh lemon juice. Serve this dish as an entree or keep it on hand for the perfect potluck side dish.
Wheat Berry Whole Wheat Bread
This Wheat Berry Whole Wheat Bread is made with sugar, nonfat milk, Whole Wheat Flour or Organic Whole Wheat Flour, sea salt, egg, Unbleached White All-Purpose Flour, Hard Red Wheat Berries or Organic Hard Red Wheat Berries, active dry yeast and canola oil. The recipe makes two loaves: one for now, one for later. Use this bread for everything from a simple side to the base for a wonderfully unique grilled cheese sandwich.
Sprouted Whole Wheat Bread
Fancy a Sprouted Whole Wheat Bread loaf made with molasses, wheat germ, oats, 100% stone ground whole wheat flour and Hard Red Wheat Berries? Perfect! This is the recipe for you. This bread was a Malheur County Fair winner and is simple to create but so delicious. For an optional addition, add 1/2 cup pumpkin seeds or sunflower seeds to the recipe for a bit of extra texture. You can also divide the dough and shape into 32 rolls (place 8 rolls in a round cake pan and allow to rise for a second time). Serve these with a hearty meal like mashed potatoes, gravy and turkey during the autumn season, or something like an arugula salad in the spring season.
Organic Energy Bars with Fruit
When it comes to wheat berries, these Organic Energy Bars with Fruit are the ultimate breakfast indulgence. They’re made with a mix of Organic Hard Red Wheat Berries, Organic Kamut Berries, Organic Regular Rolled Oats, Pumpkin Seeds, Premium Shelled Sunflower Seeds, chopped walnuts, unsalted butter, honey or pure maple syrup, cinnamon, cardamom, Organic Coconut Flour, shredded coconut, dried tart cherries, dried blueberries, raisins, wheat germ, Organic Unbleached White All-Purpose Flour, sea salt and unsweetened applesauce. They’re excellent for meals on the go or a late afternoon snack (and loved by both parents and kids alike). After removing them from the oven, use a pizza cutter to cut into bars, let cool, package separately and refrigerate.
Spring Rhubarb, Herb and Wheat Berry Salad
For a deliciously fresh salad, this Spring Rhubarb, Herb and Wheat Berry Salad is a simple and vibrant dish that showcases the offerings of the season. It can be served as a meal on its own or as a side dish to accompany your favorite main course. It’s made with ingredients like Hard Red Spring Wheat Berries, chicken stock, slivered almonds, rhubarb, strawberries and herbs like basil and tarragon. Top it all with honey and crumbled queso fresco, and you’re bound to find your new favorite wheat berry variation!
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Basic Preparation Instructions for Wheat Berries