What are Wheat Berries?


by Cathy Roosa


Wheat berries: Not a berry at all.

On the list of grains and things I'm I am content to bet you've only peeked at briefly in Whole Foods, are wheat berries. Versatile and nutritious, I will offer a couple of reasons why you need to give this ingredienta try.

What is a wheat berry?

A wheat berry is basically the entire wheat kernel (apart from the hull anyway), this incorporates the bran (like in wheaties), germ (like in wheat germ) and endosperm (the part usually pressed into flour for bread). This is the same full kernel that's used to make whole-wheat flour.

The grains resemble like you would anticipate a wheat kernel to look like- sort of red brown, oblong, and hard. Once prepared, they are little, chewy and a slightly nutty.

Cooking directions

Like most grains, wheat berries are made really in a similar way to rice. One cup of wheat berries needs 2-1/2 cups of water. The berries are brought to a boil, then let heat for 45 minutes to an hour.

Nutritional value

In addition to being a whole grain that contains plenty of fiber, wheat berries have plenty of other nutritional value to offer. A serving (about a half cup, cooked) contains 6.5 grams of protein, 6 grams of daily fiber, and vitamins B1, B3, magnesium, phosphorus, copper, manganese and selenium.

Recipes

Wheat berries can be eaten with milk and honey as a breakfast cereal, for lunch as part of a cold salad, or for supper in a chili. I recently used them to make a vegetarian chili. This is a simple way to add more to a vegetarian chili than lots of beans. I made mine with wheat berries, canned tomatoes, fresh onion and peppers, black beans, pinto beans, and all the common spices. The mixing of wheat berries and beans gives your vegan chili rather more protein and vitamins.




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