Cooked Wheat Berries

4.8

(4)

4 Reviews

Contrary to popular belief, wheat berries do not require an overnight soak before cooking. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy texture.

By Cheryl Sternman Rule

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

5 mins

Additional Time:

1 hr 10 mins

Total Time:

1 hr 15 mins

Servings:

Yield:

about 4 1/2 cups

Nutrition Profile:

Dairy-Free Low Added Sugar Low-Fat High-Fiber Vegan Vegetarian Low-Calorie

Jump to Nutrition Facts

Ingredients

2 cups hard red winter-wheat berries, (see Tip)
7 cups cold water
1 teaspoon salt

Directions

Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.
Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise, follow the make-ahead instructions.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 1 month.

Tip: Wheat berries can be found in natural-foods markets and online at King Arthur Flour, (800) 827-6836, kingarthurflour.com, and Bob's Red Mill, (800) 349-2173, bobsredmill.com.

Originally appeared: EatingWell Magazine, March/April 2007

Nutrition Facts (per serving)

151	Calories
1g	Fat
29g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 9
Serving Size 1/2 cup
Calories 151
% Daily Value *
Total Carbohydrate 29g	11%
Dietary Fiber 4g	16%
Total Sugars 1g
Protein 6g	12%
Total Fat 1g	1%
Sodium 265mg	12%
Calcium 24mg	2%
Iron 2mg	9%
Magnesium 2mg	0%
Potassium 2mg	0%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Cooked Wheat Berries

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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