Whole wheat kernels, those that have both the germ and the bran, are called wheat berries. These wheat berries are whole wheat in its purest, unstripped form. Despite their high fiber content, you can cook wheat berries in the microwave. Soaking the wheat berries overnight softens them enough to cook to a tender finish within two hours and 15 minutes. The best part about wheat berries is that you can easily simmer them in the microwave without a difference in texture or flavor.
Step 1
Place the wheat berries in a microwave-safe bowl and cover them with 3 3/4 cups of water. Soak the wheat overnight.
Step 2
Cover the bowl with plastic wrap. Unless the wheat grains were dirty and the water is very cloudy, you will retain more nutrients by cooking the wheat berries in the soaking water.
Step 3
Place the wheat berries in the microwave and cook them on high for 10 minutes. Then, cook them on half power for five more minutes.
Step 4
Let the wheat berries steep for one hour. Then uncover the wheat berries and stir in 1/2 tsp. of salt. Recover the wheat berries and cook them for an additional 10 minutes. Then reduce the power to 25 percent and cook the wheat for an additional 45 minutes, or until the wheat is tender.
Step 5
Uncover the wheat berries and serve them hot as is, or let them cool slightly and serve them as part of a savory grain salad.
Things You'll Need
- 1 cup wheat berries
- 3 3/4 cups water
- Microwave-safe bowl
- Plastic wrap
- 1/2 tsp. salt
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