Wheat berries are the hard, whole kernels of wheat.
Wheat berries are hard, whole kernels of wheat that can be used in a variety of ways. Cooked wheat berries have a sweet, nutty flavor and a chewy texture. Wheat berries are high in fiber and protein, and make a nutritious breakfast cereal or a substitute for rice and potatoes. Wheat berries can also be sprouted and used in salads. Add this to my Recipe Box.
Basic Cooking Methods
Combine 1 cup berries with 3 cups water in a saucepan with a tight-fitting lid. Bring to a boil, and simmer for half an hour. Remove from heat and let stand, covered, for eight to 10 hours. Alternatively, you can cook the wheat berries in a slow cooker for two to three hours on high, turn off the heat, and let sit overnight. The wheat berries are now ready to use as a hot cereal or in other recipes.
Wheat Berry Cereal
Reheat cooked wheat berries and add milk, fruit and nuts, brown sugar, honey or maple syrup, and serve as a hot breakfast cereal that is similar to oatmeal.
Side Dishes and Other Recipes
Substitute 1/2 to 1 cup of cooked wheat berries for the bread crumbs in meatloaf or stuffed pepper recipes. You can also use them to replace rice or pasta in minestrone or other soups and stews. Toss cooked wheat berries with chopped onions, peppers, carrots, olive oil and balsamic vinegar and chill to make a delicious salad. Vegetarians can use wheat berries as a meat substitute in chili recipes.
Sprouting Wheat Berries
Wheat berry sprouts, like alfalfa or other sprouts, can be a nutritious addition to salads, sandwiches or stir-fries. To sprout wheat berries, place them in a jar and cover them with water. Soak overnight. Drain and rinse the berries, then return them to the jar, covering the opening with cheesecloth. Lay the jar on its side in a dark place for two to four days, rinsing and draining the berries once each day, until sprouts reach a length of 1 inch. Place the jar on a sunny windowsill for one day, then enjoy.
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