Contrary to what the name might suggest, wheat berries are not berries at all but the whole seeds of wheat. While the white flour you use to make breads or pastas comes from wheat berries, many of the nutrients are lost during the refinement process. When you cook and eat wheat berries, you're getting plenty of fiber, iron and B vitamins. Half of the grains you eat each day should be whole grains to ensure you're getting enough fiber, and substituting wheat berries for pastas or white rice can help you achieve that goal.
Step 1
Place the wheat berries in a colander and rinse under cool water for 30 seconds to a minute. As you rinse, sift through the kernels with your fingers and pull out any stones or other debris you may find.
Step 2
Fill a large microwave-safe bowl halfway with cool water. Add the rinsed wheat berries and allow to soak in the refrigerator overnight. While soaking isn't necessary, it will begin to soften the kernels and cut down your microwave cooking time.
Step 3
Transfer the soaked wheat berries from the bowl back to the colander to drain the excess water. Give them a final rinse before putting them back in the microwave-safe bowl.
Step 4
Measure 2 cups of water into the bowl, and microwave on high for 20 to 30 minutes, or until the grains reach the desired texture. Keep an eye on the bowl, and add water as necessary.
Step 5
Combine the cooked wheat berries with chopped vegetables and other grains to make a pilaf, or add them to soups and stews for extra texture, fiber and a nutty flavor. Serve chilled wheat berries with chopped citrus fruits as a salad.
Tips and Warnings
- If you plan to add the wheat berries to soups, stews or pilafs, use low-sodium, low-fat chicken or vegetable broth in place of water for added flavor. Store cooked wheat berries in your refrigerator for up to two days or in your freezer for up to a month.
Things You'll Need
- Fine colander
- 1 cup wheat berries
- 2 cups water
- Large microwave-safe bowl
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