How To Cook Wheat Berries (Healthy Rice Substitute)

Wheat berries are the kernels you harvest from wheat stalks and are packed with nutrition! Learn how to cook wheat berries perfectly and use them as a healthy, chewy rice substitute for everyday meals.

This wheat berry recipe is chewy, earthy, and great for grain bowls! In this post, you will learn how to cook wheat berries and why you would want to use them as a rice substitute.

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What are Wheat Berries?

Wheat berries are the unprocessed wheat kernel. There are 2 main types of wheat berries: Hard and Soft Wheat.

Hard wheat, as the name implies, is a harder kernel that is higher in protein and lower in moisture while Soft Wheat is a softer kernel that is lower in protein and higher in moisture.

The flavor of whole grains is quite different from rice. Cooking wheat berries give them a deep earthy, nutty flavor and chewy texture that can stand up to any main dish or sauce.

If you’re wondering where to purchase wheat berries, I recommend ANCIENT GRAINS

Why cook Wheat Berries in place of Rice?

• Higher in Fiber – Cooked wheat berries are very high in fiber, which helps you stay full longer and aids in digestion.
• Higher Selenium – When you cook wheat berries instead of rice, you get 47% more Selenium per serving!
• More Nutrients – Wheat berries contain generally more key minerals than rice.

Ingredients for making this recipe

• Wheat Berries – Any variety of wheat berry works for this recipe. Keep in mind, soft wheat takes a shorter time to cook than hard wheat. Times will be noted in the instructions and recipe card below.
• Water or Broth – While you can use water to cook the wheat berries, broth adds a dimension of flavor to the finished product.
• Salt (optional, to taste)

How to Cook Wheat Berries (Instant Pot, Slow Cooker, and Stove-top Instructions)

Instant Pot Method (Pressure Cooker)

Measure 1 cup of wheat berries and rinse thoroughly under cool running water.

Optionally, you can set the Instant Pot to “Sautee” and toast the wheat berries for 3-4 minutes before proceeding for even deeper flavor

Add to the INSTANT POT liner and cover with 3 cups of cold water. Sprinkle with salt if using and place the lid on the Instant Pot.

Set the valve to “seal” on the lid and press the “pressure cook” button and set to high pressure.

Set the time to 30-35 minutes. (35 minutes yields a softer wheat berry)

Allow the Instant Pot to release pressure NATURALLY.

Drain any excess water and serve!

Slow Cooker Method

Rinse 1 cup wheat berries under running water.

Add to SLOW COOKER and cover with 4 cups of water and a dash of salt if using.

Put lid on the slow cooker and set on high for 3-4 hours or on low for 7-8 hours.

Drain of excess liquid and serve!

Stove-top Method

Optional: You can soak the wheat berries overnight covered in water to help them cook quicker the next day

Give the wheat berries a quick rinse under cool running water.

Preheat a heavy bottom pot over medium heat.

Pour the rinsed wheat berries in the pot and cook for 3-4 minutes stirring regularly. This step is optional, however for the best flavor, I highly recommend it!

Pour 4 cups water over the toasted wheat berries and add a pinch of salt if using.

Raise the heat to medium high-high and bring to a rolling boil.

Reduce heat to a simmer and partially cover with the lid.

Cook for 25-40 minutes for SOFT WHEAT and 45-60 minutes for HARD WHEAT.

Test for doneness regularly to achieve the texture you desire.

If water evaporate, cover with more water as needed.

Once your desired texture is achieved, drain the wheat berries and serve!

How to Store Cooked Wheat Berries

Refrigerator – Store cooled cooked wheat berries in an airtight container in the fridge for up to a week.

Freezer – Freeze cooled cooked wheat berries in a freezer safe bag or container for up to 6 months.

Frequently Asked Questions

Pro Tips for Success

• Pre-Soak your Wheat Berries – Cover wheat berries with water and let soak overnight to reduce cooking time.
• Periodically test for doneness while cooking – Check every 15-20 minutes for doneness.
• Use Soft Wheat if in a time crunch – Soft wheat will cook faster than hard wheat.
• Add salt after cooking for best texture – Salt can make the wheat berries a bit tough, so consider adding the salt to taste after cooking.

Looking for more FROM SCRATCH recipes?

Learn how to make PEANUT BUTTER from scratch!

Try making YOGURT IN THE INSTANT POT!

Let me show you how to properly STORE WHEAT BERRIES HERE!

You need to try this HOMEMADE CREAM OF WHEAT!