Cooked Wheat Berries


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.

Cook Time:
5 mins
Additional Time:
1 hr 10 mins
Total Time:
1 hr 15 mins
about 4 1/2 cups


  • 2 cups hard red winter-wheat berries, (see Tip)

  • 7 cups cold water

  • 1 teaspoon salt


  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.


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,, and Bob's Red Mill, (800) 349-2173,

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.

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