Wheat berries are a true whole grain! You may not recognize the name, but without these kernels, there would be no flour. Wheat berries are loaded with nutrients and are as easy as rice to prepare — perfect for a meal any time of year.
What are wheat berries?
Wheat berries are whole wheat kernels. They look like thick, short grains — similar to brown rice. Industrious folks grind them into whole wheat flour for baking; you may not have the time to regularly grind your own flour, but it’s a fun thing to try at least once.
When boiled, cooked wheat berries have a chewy bite and subtle nutty, earthy flavor. They’re sturdy enough to handle bold salad dressings and still delicate enough to taste delicious with some milk, honey and cinnamon.
If you like sprouts on salads and sandwiches, add a little water to wheat berries and you can grow your own wheat sprouts.
Why are wheat berries “Healthy Eats”?
Since the wheat kernel is left intact, virtually none of the nutrients are stripped away. A cup of cooked wheat berries has about 300 calories and is packed with fiber, protein and iron. Tasty sprouts are loaded with vitamin E, a cell-protecting antioxidant, and magnesium, which is good for healthy bones and muscles.
What do you do with wheat berries?
Look for wheat berries at a health food store or in the natural foods section of your local supermarket.
Prepare wheat berries in salted boiling water — just like other grains. Add cooked wheat berries to soups or even chili. Serve hot as a side dish with hearty mushrooms or cold for a satisfying salad full of flavor and whole grain goodness. Wheat berries have nutty flavor so they’re great with fresh vegetables and dried fruit such as cherries or cranberries.
- Wheat berry recipes to try:
- Mushroom Wheat Berry Pilaf
- Ina Garten’s Wheat Berry Salad
- Ellie Krieger’s Wheat Berry Salad
- READ MORE:
- Aisle by Aisle: Buying the Healthiest Whole-Grain Breads
- Hot New Food: Goji Berries
- Have You Tried It: Chia Seeds
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I just tried some with scrambled eggs… Yummm
Several people have inquired where to buy wheat berries . . . Dodsworth Farms is a family farm in Colorado that sells hard red winter wheat berries directly to consumers. I have used it to make delicious, nutritious whole wheat bread. It's not organic but it is Non-GMO, all natural and chemical free. It also comes already vacuum sealed in 5 pound bags. Their website is http://www.dodsworthfarms.com
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I found wheat berry in a Russian store.
I believe that any Asian or European grocery store in US
sells wheat berry. Rosalie
go to your local health food store
You can find them in various ethnic markets (Russian, Turkish, Greek, Persian)
I've found wheat berries at Georgia's (used to be called Sandy's) Market on I -10 and Dairy Ashford, near Kinko's. Just .99 cents for a 10oz bag
Whole Foods, in the bulk grain aisle
you can make them yourself by soaking 12-36 hours drain and then baking in your oven at 350 until the are crunchy. while still wet you can add salt or taco seasoning mix or ranch mix or other seasonings.
You can also fry them in oil and they pop. Eat them that way hot, with some salt, or add to your salads from there!
Hi Lisa -
Salt is a flavor enhancer so it makes grains taste even more delicious. Salting the cooking liquid allows the grains to absorb the seasoning, so you'll use less than if you added salt after cooking. Salt can be part of a healthy diet when eaten in the proper amounts (about a teaspoon or less per day for healthy adults) — your body actually needs some. People with high blood pressure should watch their intake more carefully — It's typically the packaged and highly processed foods that go overboard.