WHAT ARE WHEAT BERRIES?
Wheat berries are the edible wheat kernel of the wheat plant. They consist of the wheat bran, endosperm, and germ. Because wheat berries still have the bran intact, the grains are packed in fiber. A 1/4 cup of raw wheat berries can contain up to 9 grams of dietary fiber, and about 7 to 8 grams of protein!
In terms of flavor, wheat berries have a subtle nutty aroma. They are very chewy and toothsome, so they add a lot of texture to a dish.
BUYING & STORING WHEAT BERRIES
I usually buy wheat berries from bulk bins at my local supermarkets, such as the Sacramento Natural Foods Co-Op, Nugget Markets, or Sprouts Farmers Market. Bob’s Red Mill also sells packaged organic wheat berries.
Store the wheat berries in a tight container in a cool, dry place. They will last for a long time. I cooked a batch of wheat berries that were in my pantry for a year, and they still tasted fine. The key is to make sure that the container holding the wheat berries is tightly sealed.
HOW TO COOK WHEAT BERRIES
Although there are recipes out there that suggest soaking the wheat berries first, I find that it’s not necessary. Cooking the berries is quite simple. First, rinse the wheat berries to get rid of any debris.
After rinsing the wheat berries, transfer them to a large saucepan, Instant Pot, or slow cooker. Then, cover the wheat berries with water, enough to cover the wheat berries by about 2 to 3 inches. Season the water with some salt, and cook the berries.
Below, I have outlined the cooking times of the wheat berries for the stovetop, Instant Pot, and slow cooker methods. To me, the Instant Pot is the most convenient way to cook them because they cook faster and I can walk away after setting the cooking functions. However, feel free to use the cooking method that suits you the best. Also, I should note that I like to cook wheat berries to the point where the bran cracks open because the grains are softer and easier to chew. Some people like the wheat berries more intact. If you want the wheat berries to be slightly less cracked, cook them for 35 minutes on the stovetop.
Note that 1 cup of dry wheat berries will yield about 3.5 cups of cooked wheat berries.
HOW TO FREEZE WHEAT BERRIES
After you cook the wheat berries, let them drain and cool completely. Then, transfer them to freezer bags and seal. Spread out the wheat berries inside the bag so that the bag can lay flat. They will keep in the freezer for months.
To reheat the wheat berries, you can microwave them in a bowl on high for several minutes. Alternatively, you can blanch them in boiling water for 2 to 3 minutes before draining.
HOW TO SERVE WHEAT BERRIES
I often make grain salads with the wheat berries by mixing them with beans, salad greens, sliced carrots, diced bell pepper, fresh herbs, olive oil, balsamic vinegar, salt, and pepper. You can also use them in place of rice in any of my fried rice recipes, such as egg fried rice, pineapple fried rice, or shrimp and egg fried rice. Finally, I often serve wheat berries on the side together with a saucy dish, such as my palak paneer or cauliflower curry.
How to Cook Wheat Berries
Ingredients
- 1 cup wheat berries
- water
- 1 teaspoon salt
Instructions
- Stovetop Method
- Rinse the wheat berries under water and drain.
- Transfer the wheat berries to a large saucepan or small pot. Fill the saucepan or pot with water, enough to cover the wheat berries by 2 to 3 inches. Add the salt to the pot.
- Bring the water to boil on high heat. Next, reduce the heat to low, and let the wheat berries simmer, partially covered, for another 40 minutes.
- Use a spoon to get a few berries out of the saucepan and see if the level of chewiness is to your liking. If you want them to be softer, continue simmering for another 5 to 10 minutes.
- Drain the wheat berries and serve.
- Instant Pot Method
- Rinse the wheat berries under water and drain.
- Transfer the wheat berries to the bowl of the Instant Pot. Fill the pot with water, enough to cover the wheat berries by 2 to 3 inches. Add the salt to the pot.
- Secure the lid of the Instant Pot. Then, press the “Manual” button and reduce the time to 20 minutes. The wheat berries should cook on high pressure.
- Once the timer is up, let the pressure naturally release. This should take about 15 to 20 minutes. You can let it sit in the “Keep Warm” function for another 15 to 20 minutes, if you want the wheat berries to soften some more.
- Uncover the Instant Pot. Drain the wheat berries and serve.
- Slow Cooker Method
- Rinse the wheat berries under water and drain.
- Transfer the wheat berries to the bowl of your slow cooker. Fill the bowl with water, enough to cover the wheat berries by 2 to 3 inches. Then, add the salt.
- Cover the slow cooker with the lid and cook on high for 4 hours.
- Drain the grains and serve.
Linda Anderson says
You don’t say which type of wheat berry used, white or red? I like the chewy texture I’ve had in restaurants. Please let me know as I’d love to make some.
Thank you for the cooking methods, very helpful.
Lisa Lin says
Most of the ones I’d see in grocery stores are red wheat berries. The photo of the dried berries in the post have a darker skin, which is how the red wheat berries look.
Kay Brown says
Can you double the instant pot recipe? If so Does the water amount double as well or stay the same?
Lisa Lin says
You can cook 2 cups of wheat berries too. Just fill the water so that it’s 2 to 3 inches above the 2 cups of wheat berries, and you should be fine.
KAREN E ROTH says
Great to have different cooking methods and I appreciate the freezing tip.
Please adjust time on recipe as total time says 5 minutes and it takes 40 min to cook them 🙂
Jacquelyn Wick says
I have been hearing so much about wheat berries lately. Will try soon in one of your listed recipes. The pineapple fried sounds great.
Fnaf says
wow! I have never tried this dish. I will apply your formula and hope it will be successful