Meet This Grain: Wheat Berries

by in Healthy Tips, February 24, 2009

wheat berry salad
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 berriesin 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:


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Comments (155)

  1. Susan says:

    I found wheat berries in the bulk section of Whole Foods. I made chili last night and it turned out delicious! Great comfort food for the cold weather.

  2. sue says:

    I purchased mine at WinCo, in the bulk flour section.

  3. Ibe says:

    I don’t agree

  4. Lisa says:

    I use Wheat Berries all the time… make them alone or add to a pot of rice! Yum! My quetstion is if this website is "healthy eats" why would you "SALT" the water to cook them or any other grain? They are perfectly delicious without adding salt! :)

  5. dhg says:

    .. I do what Lisa does! I add a handful of hard, red, wheatberries to my 1/4 cup of dry, short-grain, brown rice and cook them together. the wheatberries add a nutty taste and a slightly crunchy texture to the rice: yum. in the mornings, add a small bit of honey and milk- and it's a warming breakfast. for lunch/dinner, without anything, it makes soup or any meal you've prepared, wonderfully satisfying. enjoy!

  6. Interested In Health says:

    wheat berries weren't mentioned in the article

  7. barb says:

    Try making a dressing from non fat plain greek yogurt sweetened with honey. add cooked wheatberries and some cut up grapes and apples with the skins on. You can add some walnuts also if you like them. The yogurt is high in protein but low in fat. Makes a very tasty salad.

  8. Reba says:

    winco has the in bulk.

  9. maruti says:

    another good place to get wheat is from your local farm and feed store it has a bit of chaff in it which can be rinsed out with washing and you can get a 50# bag for like $5-$10 i purchased a bag over a year ago and store it in buckets and use it for growing wheat grass and making bread

  10. Deb says:

    I just tried some with scrambled eggs… Yummm

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