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There is a white bowl full of cooked wheat berries sitting on a white counter.
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How To Cook Wheat Berries (Healthy Rice Substitute)

Chewy, nutty and wholesome, these cooked wheat berries make the perfect rice alternative to go with almost any main dish!
Course Side Dish
Cuisine American
Keyword Cooked Wheat Berries, easy side dish, Rice Alternative, Side dish, Side dishes, Wheat berries, Whole Grains, Whole Wheat
Prep Time 2 minutes
Cook Time 1 hour
Total Time 1 hour 2 minutes
Servings 4
Calories 109kcal
Author Mary Rose

Equipment

  • Large Pot, Instant Pot, or Slow Cooker

Ingredients

  • 1 cup Wheat Berries
  • 4 cups Water or Broth 3 cups if using Instant Pot

Instructions

Instant Pot Method

  • Measure 1 cup of wheat berries and rinse thoroughly under cool running water.
  • Add to the 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 pot 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!

Notes

Store cooled wheat berries in an airtight container in the fridge for up to a week.
Freeze in freezer safe container or bag for up to 6 months.
Hard wheat berries take longer to cook than soft wheat berries. Choose soft wheat in a time crunch.
Consider adding salt after cooking for even better texture.

Nutrition

Serving: 11/2 cup serving | Calories: 109kcal | Carbohydrates: 23g | Protein: 4.2g | Fat: 0.8g | Saturated Fat: 0.13g | Polyunsaturated Fat: 0.32g | Monounsaturated Fat: 0.1g | Sodium: 15mg | Potassium: 138mg | Fiber: 3.4g | Sugar: 0.1g | Calcium: 11mg | Iron: 1.1mg