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Cooked Wheat Berries

March/April 2007

Your rating: None Average: 4.1 (128 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:

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


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