I had a dish recently at a restaurant with Israeli Couscous. I was inspired to make a more nutritious version of the meal myself at home, and I thought the chewy texture of wheatberries would be similar to the large couscous kernels. I purchased, soaked, and cooked wheatberries myself – for the first time!
There are a few different varieties of wheatberries named for the growing season (winter or spring), color (red or white), and gluten content (hard or soft). We are used to seeing wheatberries in their processed form – all wheat products like wheat breads and pastas come from wheatberries. However, whole and unprocessed wheatberries remain intact and thus contain all of the beneficial vitamins, minerals, and fiber.
Most of the recipes I found for wheatberries did not require a soaking period before cooking. And while it is not essential, soaking before cooking reduces phytic acid, which is an anti nutrient common to all grains and seeds. It blocks the body’s ability to absorb nutrients because minerals such as calcium, zinc, iron, and magnesium bind to it. The longer you soak the more phytic acid is neutralized. Soaking also increases digestibility and vitamins levels. I planned ahead and soaked my berries overnight in the fridge covered in cold water.
Eater’s Note: Wheatberries do contain gluten so they are not a suitable choice for those on a gluten-free diet. (The gluten-free grain kasha is similar in size and texture). Cooked wheatberries can be added to salads, eaten like granola for breakfast, or added to soups and stews.
- 1 cup red winter wheat berries
- 2.5 cups water
- Add wheatberries and water in a pot and bring to a boil.
- Cover and simmer for 45 min to 1 hour until soft and chewy.
- If you have excess water still in the pot, just drain it off.
Sources:
LeslieBeak.com
Institute for Integrative Nutrition, Great Grains