How to Cook Wheat Berries: Stovetop, Instant Pot & Slow Cooker

Learn how to cook wheat berries in this easy-to-follow guide! This recipe includes directions on how to cook wheat berries for the stovetop, Instant Pot, and slow cooker. Wheat berries are great in salads, stir fries, and as a side for dishes like my palak paneer or cauliflower curry.

WHAT ARE WHEAT BERRIES?

Wheat berries are the edible wheat kernel of the wheat plant. They consist of the wheat bran, endosperm, and germ. Because wheat berries still have the bran intact, the grains are packed in fiber. A 1/4 cup of raw wheat berries can contain up to 9 grams of dietary fiber, and about 7 to 8 grams of protein! 

In terms of flavor, wheat berries have a subtle nutty aroma. They are very chewy and toothsome, so they add a lot of texture to a dish.

BUYING & STORING WHEAT BERRIES

I usually buy wheat berries from bulk bins at my local supermarkets, such as the Sacramento Natural Foods Co-Op, Nugget Markets, or Sprouts Farmers Market. Bob’s Red Mill also sells packaged organic wheat berries.

Store the wheat berries in a tight container in a cool, dry place. They will last for a long time. I cooked a batch of wheat berries that were in my pantry for a year, and they still tasted fine. The key is to make sure that the container holding the wheat berries is tightly sealed.

HOW TO COOK WHEAT BERRIES

Although there are recipes out there that suggest soaking the wheat berries first, I find that it’s not necessary. Cooking the berries is quite simple. First, rinse the wheat berries to get rid of any debris. 

After rinsing the wheat berries, transfer them to a large saucepan, Instant Pot, or slow cooker. Then, cover the wheat berries with water, enough to cover the wheat berries by about 2 to 3 inches. Season the water with some salt, and cook the berries. 

Below, I have outlined the cooking times of the wheat berries for the stovetop, Instant Pot, and slow cooker methods. To me, the Instant Pot is the most convenient way to cook them because they cook faster and I can walk away after setting the cooking functions. However, feel free to use the cooking method that suits you the best. Also, I should note that I like to cook wheat berries to the point where the bran cracks open because the grains are softer and easier to chew. Some people like the wheat berries more intact. If you want the wheat berries to be slightly less cracked, cook them for 35 minutes on the stovetop. 

Note that 1 cup of dry wheat berries will yield about 3.5 cups of cooked wheat berries.

HOW TO FREEZE WHEAT BERRIES

After you cook the wheat berries, let them drain and cool completely. Then, transfer them to freezer bags and seal. Spread out the wheat berries inside the bag so that the bag can lay flat. They will keep in the freezer for months.

To reheat the wheat berries, you can microwave them in a bowl on high for several minutes. Alternatively, you can blanch them in boiling water for 2 to 3 minutes before draining. 

HOW TO SERVE WHEAT BERRIES

I often make grain salads with the wheat berries by mixing them with beans, salad greens, sliced carrots, diced bell pepper, fresh herbs, olive oil, balsamic vinegar, salt, and pepper. You can also use them in place of rice in any of my fried rice recipes, such as egg fried rice, pineapple fried rice, or shrimp and egg fried rice. Finally, I often serve wheat berries on the side together with a saucy dish, such as my palak paneer or cauliflower curry.

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