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Cooked Wheat Berries

:  March/April 2007

Your rating: None Average: 4.2 (101 votes)

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 cook this in a black and decker steamer (2.5 cups wheat berries and fill the bowl with water to the top). I don't add salt or broth re: sodium. I turn on the steamer for 75 minutes and it cooks like rice, comes out perfectly, not mushy...
Cooked Wheat Berries Recipe

Makes: About 4 1/2 cups

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

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

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Preparation

  1. Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.
  2. 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; 0 g added sugars; 6 g protein; 4 g fiber; 265 mg sodium; 2 mg potassium.

Carbohydrate Servings: 2

Exchanges: 2 starch


More From EatingWell

Recipe Categories

Ethnic/Regional
American
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Ease of Preparation
Easy
Total Time
More than 1 hour
Servings
8 or more
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Freezing instructions
Make ahead instructions
Vegan
Vegetarian
Type of Dish
Side dish, grain
Publication
March/April 2007
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