How to Soak Wheat Berries

Wheat berries come from the unprocessed part of wheat grain.

Wheat berries pack a hefty nutritional punch. Just half a cup of the tiny kernels contain a little more than 100 calories and are a good source of fiber, protein and iron. Wheat berries are the native grain from which flour, bread and pasta are made. They are also delicious when cooked and added to soups, salads, vegetables and fruit dishes. Some recipes with wheat berries will specify that the grains be soaked prior to cooking. Although soaking the wheat berries is not a necessity, it will cut down on the cooking time.

Things You'll Need

• Large bowl
• Water
• Strainer
• Pot

Instructions

1. Pour the wheat berries into a large bowl. Cover them with at least one inch of water.

2. Soak the wheat berries for six to eight hours or overnight. Drain the wheat berries after they have finished soaking.

3. Fill a pot with enough water to cover the wheat berries by three inches. Bring the pot of water to a boil. Add the soaked wheat berries and reduce heat to a simmer. Cook the wheat berries, uncovered, for 30 to 60 minutes. The longer the wheat berries are cooked, the more tender they will become.

Tips & Warnings

• Cooked wheat berries can be stored in an airtight container in the refrigerator for one week or up to four months in the freezer.

References

• Food Network: Healthy Eats: Meet This Grain: Wheat Berries
• Whole Foods: Wheat Berry Waldorf Salad
• New York Times: Recipes for Health: Wheat Berries with Broccoli
• KC Vegetarian: Chestnut and Wheat Berry Salad
• Leslie Beck, RD: Healthy Cooking: Wheat berries
• Ascent Magazine: Asparagus & Wheat Berry Salad

Resources

• SparkPeople: Wheat Berry Recipes