Healthy Recipes Ingredient Grain Wheat Berries Cooked Wheat Berries 4.8 (4) 4 Reviews Contrary to popular belief, wheat berries do not require an overnight soak before cooking. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy texture. By Cheryl Sternman Rule Updated on April 22, 2024 Reviewed by Dietitian Sylvia Geiger, M.S., RD Reviewed by Dietitian Sylvia Geiger, M.S., RD As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Cook Time: 5 mins Additional Time: 1 hr 10 mins Total Time: 1 hr 15 mins Servings: 9 Yield: about 4 1/2 cups Nutrition Profile: Dairy-Free Low-Fat High-Fiber Vegan Vegetarian Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 2 cups hard red winter-wheat berries, (see Tip) 7 cups cold water 1 teaspoon salt Directions Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise, follow the make-ahead instructions. Tips Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 1 month. Tip: Wheat berries can be found in natural-foods markets and online at King Arthur Flour, (800) 827-6836, kingarthurflour.com, and Bob's Red Mill, (800) 349-2173, bobsredmill.com. Originally appeared: EatingWell Magazine, March/April 2007 Save Rate Print Nutrition Facts (per serving) 151 Calories 1g Fat 29g Carbs 6g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 9 Serving Size 1/2 cup Calories 151 % Daily Value * Total Carbohydrate 29g 11% Dietary Fiber 4g 16% Total Sugars 1g Protein 6g 12% Total Fat 1g 1% Sodium 265mg 12% Calcium 24mg 2% Iron 2mg 9% Magnesium 2mg 0% Potassium 2mg 0% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.