Healthy Wheat Berry Recipes

Find healthy, delicious whole grain recipes from the food and nutrition experts at EatingWell.

Staff Picks

Cooked Wheat Berries

Rating: 4.14 stars
2
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.

Black Bean, Mango & Kale Wheat Berry Salad

Rating: 4.5 stars
2
Wheat berries give this healthy grain-salad recipe a toothsome bite. The chopped kale can be swapped for any dark leafy green, such as spinach or chard, if desired.

Creamy Wheat Berry Hot Cereal

Rating: 4.82 stars
5
This warming whole-grain hot cereal recipe pairs cooked wheat berries with rolled oats, fruit and nuts for a filling fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you've thawed frozen cooked wheat berries overnight in the refrigerator.

Zesty Wheat Berry-Black Bean Chili

Rating: 4.64 stars
22
This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there's no need to thaw them; just stir them directly into the chili.

Wheat Berry, Chickpea & Feta Salad

Wheat berries have amazing texture—they practically pop in your mouth like caviar—and each 1/2-cup serving of cooked wheat berries has more than 4 grams of fiber. Since they take up to an hour to get tender, make them in a large batch and freeze whatever you don’t use right away in individual servings. (You can do the same thing with any whole grain!) That way, you can easily stir them into soup, season them with citrus and herbs for a pilaf or make them the base of a satisfying grain salad.
By Breana Lai Killeen, M.P.H., RD

Wheat Berry Pudding

Rating: 4.75 stars
2
Here, wheat berries are cooked with maple-sweetened, spiced milk to make a homey pudding. Try it for dessert or even breakfast--adjusting the maple syrup to your preference.

Whole-Grain Salad with Charred Broccoli, Spring Onions & Parsley-Sumac Vinaigrette

For this easy healthy salad, chef Hugh Acheson shows the power of charring vegetables as a way to add interest to a salad. This flexible recipe can be made with a variety of whole grains, such as wheat berries, farro or pearl barley. The salad revels in the spring arrival of radishes, spring onions and bright green parsley. Sumac, which is commonly used in Middle Eastern cooking, adds a touch of tartness. Look for it in well-stocked spice sections at your market.

Roasted Fennel & Farro Salad

Rating: 4.5 stars
3
This whole-grain salad stars farro, an ancient form of wheat common in Italy, along with roasted fennel and bell peppers. Enjoy leftovers for lunch the next day.

Cumin-Scented Wheat Berry-Lentil Soup

Rating: 4.76 stars
9
Freshly squeezed lemon juice adds a bright note to this toothsome and hearty winter soup, perfect for a weeknight supper with a hunk of crusty bread. It freezes beautifully--you can keep individual portions in the freezer for healthy weekday lunches. For homemade vegetable broth, see Roasted Vegetable Stock at eatingwell.com.

Wheat Berry Salad with Red Fruit

Rating: 3.86 stars
3
For this sweet and tart salad, wheat berries are blended with cranberries, apples and pecans and tossed in a raspberry vinaigrette--a winning combination. Serve over a bed of peppery arugula for lunch or a light supper.

Multi-Grain Mushroom Pilaf

Rating: 2 stars
1
Nutty-tasting grains, such as wild rice, barley and wheat berries, make this simple side-dish pilaf so much more than the sum of its parts. Since the wild rice cooks faster than wheat berries and hulled barley, presoak the longer-cooking grains to make the cooking times compatible. If you would like to add fresh mushrooms, quickly sauté them and stir them into the cooked pilaf. Or try this flavor variation: Omit dill and substitute 1 teaspoon lemon zest for lemon juice. Stir in 1/2 cup grated Parmesan cheese just before serving.

Dijon Turkey with Apple-Sage Wheat Berries

The turkey tenderloin in this recipe marinates in a Dijon mustard and sage mixture while the wheat berries cook in the slow cooker. Then they're both combined with apple wedges and cooked just a bit longer with the marinade. Delicious!
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Inspiration and Ideas

Wheat Berry Salad

Wonderfully chewy wheat berries have a nutty flavor and are great in soups, stews, and salads. This fruity salad is delicious at room temperature but is also good eaten cold as a packed lunch.

Wheat Berry and Fava Bean Salad

Multiple textures and flavors abound in this delicious grain salad. Chewy wheat berries, crisp-tender asparagus, creamy fava beans and sweet blueberries are combined in a mustardy dressing and served with fresh mint. This salad is a perfect choice to pack for your next picnic.