Cooked Wheat Berries
Contrary to popular belief, wheat berries do not require an overnight soak before cooking. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy texture.
From EatingWell: March/April 2007
Yield: About 4 1/2 cups
Active Time: 5 minutes
Total Time: 1 1/4 hours
- 2 cups hard red winter-wheat berries, (see Tip)
- 7 cups cold water
- 1 teaspoon salt
- Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.
- Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise, follow the make-ahead instructions.
- Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 1 month.
- Tip: Wheat berries can be found in natural-foods markets and online at King Arthur Flour, (800) 827-6836, bakerscatalogue.com, and Bob's Red Mill, (800) 349-2173, bobsredmill.com.
Nutrition Per 1/2 cup:
151 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 6 g protein; 4 g fiber; 265 mg sodium; 2 mg potassium.
2 Carbohydrate Serving
Exchanges: 2 starch