Wheat Berries: The Quick, Nutritious, and Refreshing Supergrain

Lately, I’ve been trying to find meals that are simple but still feel balanced, and wheat berries have been one of those easy go-tos. They’re not something I used to cook with, but once I tried them, they kind of stuck.

If you haven’t had them before, they’re worth trying. They have a nice texture, slightly chewy, and they work really well in simple salads or bowls. They’re also filling without feeling heavy, which I like for everyday meals.

Wheat berries are basically the whole wheat kernel, including the bran, germ and endosperm. Since the whole kernel is kept intact, they contain fibre, protein and nutrients like B vitamins and iron. They’re also really easy to use. You can add them to salads, soups or grain bowls, and they even work well in breakfast bowls if you want to switch things up. What I like most is the texture. They have a slightly nutty flavour and a good chew to them, which makes them a little more interesting than some of the softer grains I usually cook with.

Wheat berries are high in fibre and also provide some protein, which can help keep you feeling full and support regular digestion. They also contain a variety of plant compounds, including phenolic compounds, that have antioxidant activity. They’re one of those ingredients that can add some extra fibre and texture to a meal without requiring much effort.

One quick note: wheat berries contain gluten, so they aren’t suitable if you need to avoid gluten.

Another nice thing about wheat berries is that they keep really well. As long as you store them in a cool, dry place, they last a long time, so they’re easy to keep in the pantry and have on hand when you need them. They’re also easy to work into everyday meals. Add them to a salad, soup or bowl with whatever else you’re making, and you’ve got a simple meal with a little more texture and chew.

A Flavourful Wheat Berry Salad

This salad has a mix of really simple ingredients…wheat berries, celery, parsley, olive oil, cranberries, pomegranate seeds, lemon juice, scallions, sunflower seeds, a little honey, salt and pepper. I usually add pecans too, but we skipped them this time because of allergies. If you can have them, they add a nice crunch.

What I like about this recipe is how flexible it is. You can switch things up depending on what you have. Sometimes I’ll swap the pecans for walnuts, or add apple, goat cheese, kale or cherry tomatoes. If you’re not into cranberries, raisins or chopped dried apricots work too. I keep the dressing really simple, olive oil, lemon juice, a little honey, salt and pepper. It adds some brightness without taking over the rest of the salad. The combination of the chewy wheat berries, crunchy vegetables, seeds and fruit makes this one of those salads that doesn’t feel boring. There’s a little something different in every bite, and you can easily change it depending on what’s in the fridge.

Diversity of Wheat Berries

Wheat berries are a versatile ingredient that can be used in a variety of dishes. Here are some popular ingredients and dishes you can make with wheat berries:

1. Wheat Berry Salad: A classic choice, combining wheat berries with fresh vegetables, herbs, and a flavourful dressing for a nutritious and refreshing salad.
2. Wheat Berry Soup: Wheat berries add heartiness to soups and stews, creating a satisfying and filling meal.
3. Wheat Berry Breakfast Bowls: Cooked wheat berries can be used as a base for breakfast bowls topped with yogurt, fruits, nuts, and honey for a nutritious start to the day.
4. Wheat Berry Risotto: Use wheat berries in place of rice to create a creamy and savoury wheat berry risotto with vegetables and cheese.
5. Wheat Berry Porridge: Simmer wheat berries with milk or a dairy-free alternative and sweeten with honey or maple syrup for a warm and comforting breakfast porridge.
6. Wheat Berry Stuffing: Incorporate cooked wheat berries into your stuffing recipe for a hearty and wholesome Thanksgiving or holiday side dish.
7. Wheat Berry Tacos or Burritos: Use wheat berries as a filling for tacos or burritos, along with your favourite vegetables, proteins, and sauces.
8. Wheat Berry Bowls: Create grain bowls with cooked wheat berries as the base and add roasted or sautéed vegetables, protein (such as grilled chicken or tofu), and a flavourful sauce or dressing.
9. Wheat Berry Desserts: Experiment with wheat berries in desserts like puddings, muffins, or even cookies for a unique twist on classic recipes.

Remember, the versatility of wheat berries means you can get creative in the kitchen and incorporate them into many different types of dishes, whether savoury or sweet.

Ingredients:

• 1 cup wheat berries
• 3 cups water
• 1/2 cup dried cranberries
• 2 stalks celery, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1/2 cup pomegranate seeds
• Juice of 1 lemon
• 2 scallions, thinly sliced
• 1/4 cup sunflower seeds
• Salt and pepper to taste
• 2 tablespoons honey or maple syrup (optional, for added sweetness)

Instructions:

1. Cook the Wheat Berries: In a pot, combine the wheat berries and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 45-60 minutes, or until the wheat berries are tender but still chewy. Drain any excess water and let them cool.
2. Prepare the Dressing: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. If you prefer a sweeter salad, you can add honey to taste.
3. Combine Ingredients: In a large salad bowl, combine the cooked and cooled wheat berries, dried cranberries, chopped celery, fresh parsley, pomegranate seeds, and sliced scallions.
4. Add Dressing: Drizzle the dressing over the salad and toss everything together until well coated. Adjust the seasoning with additional salt and pepper, if needed.
5. Garnish: Sprinkle sunflower seeds over the top of the salad for extra crunch and flavour.
6. Chill and Serve: Refrigerate the salad for at least 30 minutes before serving to allow the flavours to meld together. It can be served cold or at room temperature.

This recipe should serve approximately 4 to 6 people as a side dish or appetizer. If you’re serving it as a main course, it may serve 2 to 3 people. Adjust the quantities based on your specific serving needs and appetite preferences.

Enjoy your flavourful and nutritious Wheat Berry Salad! Feel free to adjust the ingredients or add other items like feta cheese, avocado, or roasted nuts for extra variations.