Cooked Wheat Berries

From EatingWell: March/April 2007 — Subscribe Now!

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.

READER'S COMMENT:

"I rinse the grain several times or until the water runs clear. I cook the grain in beef or chicken broth for a fuller flavor and use it just as you would rice. It's great with meats and vegetables. For something unusual (for Westerners)...

About 4 1/2 cups

Active Time: 5 minutes

Total Time: 1 1/4 hours

Nutrition Profile

Ingredients

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

Try this recipe with:

Zesty Wheat Berry-Black Bean Chili

Preparation

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 & Notes

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, bakerscatalogue.com, and Bob's Red Mill, (800) 349-2173, bobsredmill.com.

Nutrition

Per 1/2 cup: 151 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrates; 6 g protein; 4 g fiber; 265 mg sodium; 2 mg potassium.

2 Carbohydrate Serving

Exchanges: 2 starch