Name: Cooked Wheat Berries
Cook time: 5 min
Total time: 75 min
Ingredients: 2 cups hard red winter-wheat berries, (see Tip); 7 cups cold water; 1 teaspoon salt

Cooked Wheat Berries

4.7

(3)

3 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 July 9, 2019

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 High Fiber Low Added Sugars Low Fat Low-Calorie Vegan Vegetarian

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.

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.