Ever try wheat berries? A wheat berry is the whole grain form of wheat, prior to processing.

The berries are extremely high in fiber, protein and B-vitamins because they contain the entire bran, germ, and endosperm of the wheat kernel.

Refined grains are often stripped of the germ and bran and left with only the endosperm, losing many valuable nutrients. Wheat berries have the bran, germ and endosperm completely intact and nutrient packed.

They aren’t just healthy — wheat berries have a tasty, sweet, nutty flavor which works well not only in savory lunch and dinner dishes, but also in sweeter puddings and breakfast dishes. Wheat berries make a welcomingly delicious, nutritious addition to soups, salads and side dishes.

How to Cook Wheat Berries

Wheat berries are a little tough, so they can take up to an hour to cook. If you are looking to save time, you could consider soaking the berries overnight to cut down cooking time or making a large batch in advance. If you make the berries in advance, either refrigerate them for use during the week or freeze them in batches to use at a later date.

Cooking wheat berries is similar to cooking most other grains. Bring double the amount of water to grains (2:1 ratio of water to grains) to a boil in a small saucepan, add the grains, cover, and simmer over low heat. Cook the berries until soft, which usually takes about an hour.

Wheat Berry Summer Garden Salad

Ingredients

SALAD

• 1 cup wheat berries
• 1 red pepper (diced)
• 1 green pepper (diced)
• 2 large carrots (diced)
• ¼ red onion (diced)
• 2 stalks celery (diced)
• Feta cheese for topping (optional)

DRESSING

• 3 tbsp. olive oil
• 2 tbsp. Dijon mustard
• 2 tbsp. apple cider vinegar
• ½ tbsp. garlic (minced)
• Salt and pepper to taste

Instructions

1. Place 1 cup of wheat berries in a saucepan with 2 cups of water. Add a pinch of salt (optional) and bring to a boil. Reduce to a simmer and cover, cooking for about 60 minutes (check after 45 minutes).
2. While the wheat berries are cooking, chop all of the vegetables into a small dice.
3. After 45 minutes, check the berries. They should be chewy but not extremely tough to bite. If not done, continue cooking for another 15 minutes.
4. Once done, strain the berries, transfer to a bowl and combine with the chopped vegetables.
5. Mix the dressing in a small bowl, then toss the salad in the dressing.
6. Top with feta (optional).
7. Serve hot or cold.

Wheat berries also go excellently with a vegetable stir-fry, curry sauce, or sweet pudding. Switch up your usual routine and try something new — add savory wheat berries to one of your favorite dishes this week!