What Are Wheat Berries And How Should You Cook Them?

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What exactly are wheat berries? It is wheat in its purest form. The entire kernel with nothing removed but the outer, inedible husk. They serve as the foundation for all wheat products that we are familiar with and are where everything remains undamaged after refining begins.

It contains the bran, germ, and endosperm and, because it is unprocessed wheat, it retains all the fibre and nutrients that would otherwise be lost if it were made into flour or another more well-known wheat product.

The fact that they take longer to cook than other grains and starches could be one factor. They take longer to prepare and cook since they’re bulkier—about an hour, normally. However, for quicker results, you can pre-soak the berries and then pressure cook them similarly to how you would dal.

What Are Some Uses?

Like any grain, wheat berries can be used in soups, salads, and as a foundation for curries. If you have the tools, you may also grind them at home to make your own high-protein flour for baking. Try this quick salad with Asian influences for dinner tonight!


1 cup raw soft wheat berries (can substitute grain of choice, e.g. quinoa, spelt, millet, sorghum, etc)

¾ cup julienned carrots

¾ cup shredded red cabbage

¾ cup finely chopped celery

½ cup sliced green onions

1/3 cup chopped water chestnuts

For the vinaigrette:

3 tablespoons extra virgin olive oil

2 tablespoons toasted sesame oil

2 tablespoons hoisin sauce

Homemade Hoisin Sauce (click for recipe)

2 tablespoons soy sauce

2 tablespoons rice vinegar

2 teaspoons honey

½ teaspoon salt

½ teaspoon freshly ground black pepper


To prepare the wheat berries, let them soak overnight.

Drain and rinse the berries and cover them with water. Bring the pot to a boil, add some salt and simmer for around 45 minutes until they’re soft.

Mix up your vinaigrette in a small bowl, whisking all the ingredients together until combined.

Combine the vegetables and warm wheat berries in a large bowl and stir together.

Pour over the dressing and stir to combine.

Refrigerate for 2 hours and serve cold or at room temperature.

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