Back to Basics: How to Cook Wheat Berries

Back to Basics: How to Cook Wheat Berries

Wheat berries are whole kernels of wheat that are simmered or slow cooked with water or broth until they are tender. They're full of texture and nutty flavor. They're a great addition to soups, stews, casseroles, or eaten by themselves with a touch of sweetener and toasted nuts or fresh berries.

There are several different types of wheat and they vary in color, size, and texture.  Wheat usually gets its name based on the growing season, the content of gluten and color.  You’ll see several varieties on our site including hard red, hard white, soft white, and ancient wheat varieties like spelt, einkorn, and Kamut. The higher in protein the wheat is, the chewier the cooked berries are.  Softer wheat has more starch and the cooked berries are more delicate. No matter what the variety, they are low-glycemic index carbohydrates when cooked whole, meaning they are slower to increase blood sugar levels. They are also high in fiber as well as vitamins and minerals. A normal serving of wheat berries is ¼ up dry, which when cooked yields ½ cup serving. This will give you 151 calories, 1 gram of fat, 7 grams of protein, 29 grams of carbohydrates and 6 grams of fiber! 

Basic Wheat Berries

Organic Grains Hard Red Wheat| 2 cups 
 Water| 7 cups 

Stovetop: In a large heavy gallon-sized saucepan combine the wheat berries and water. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for about 1 hour, stirring occasionally. Drain any additional water. To serve hot, use immediately. Yield 4 ½ cups cooked wheat berries.

Slow Cooker: Combine the wheat and water in a gallon-sized slow cooker. Cook high 2-3 hours or low 5-6 hours. Serve hot.

Cooked wheat berries are good in the fridge up to 7 days or frozen tightly covered, up to 6 months. The same cooking instructions apply to all varieties of wheat

 

Estimated Nutrition information

Serving size: ½ cup

Per serving: 151 calories; 1 g fat(0 g sat); 6 g fiber; 29 g carbohydrates; 6 g protein;


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