What Are Wheat Berries And How Should You Cook Them?

So what is a wheat berry? It’s wheat at its most basic. The whole kernel with nothing but the outermost, inedible husk removed. They’re the starting point for all wheat products we know and are where it’s all intact beyond the refining process kicks off. It includes the bran, the germ and the endosperm, and because it’s wheat without any processing, it holds all the possible fibre and nutrients that you would otherwise lose by turning it into flour or another more familiar wheat product. 

One reason they may be less popular to cook with than other grains and starches could be the cooking time. Given that they’re bulkier, they take a while to prep and cook, usually an hour or so. But in a similar way to dal, you can pre-soak the berries and then pressure cook them for faster results. 

Also Read: This Is Why You Should Eat Whole Wheat Chapatis Everyday

Where Can You Use Them

Wheat berries can be used the same way as any grain, in soups or salads or as a base for any curries. You can also grind them at home if you have the facilities and create your own high-protein flour to use in baking. Try this easy, Asian-inspired salad for dinner tonight!

Ingredients:

• 1 cup raw soft wheat berries (can substitute grain of choice, e.g. quinoa, spelt, millet, sorghum, etc)
• 3/4 cup julienned carrots
• 3/4 cup shredded red cabbage
• 3/4 cup finely chopped celery
• 1/2 cup sliced green onions
• 1/3 cup chopped water chestnuts

For the vinaigrette:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons toasted sesame oil
• 2 tablespoons hoisin sauce
• Homemade Hoisin Sauce (click for recipe)
• 2 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 2 teaspoons honey
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper

Method: 

• To prepare the wheat berries, let them soak overnight.
• Drain and rinse the berries and cover them with water. Bring the pot to a boil, add some salt and simmer for around 45 minutes until they’re soft.
• Mix up your vinaigrette in a small bowl, whisking all the ingredients together until combined. 
• Combine the vegetables and warm wheat berries in a large bowl and stir together. 
• Pour over the dressing and stir to combine.
• Refrigerate for 2 hours and serve cold or at room temperature.