Wheat Berries

Wheat berries are a nutty grain full of fiber, protein, vitamins and minerals. Make them ahead of time in large batches and freeze in resealable bags to add directly to chilis and soups, or thaw and use in hearty salads. This recipe yields “al dente” wheat berries before freezing, so that when added to chilis and soups they retain their sight crunch.



  • 5 cups whole hard red winter wheat berries (adjust the amount to accommodate the pan size and freezer storage space you have! One cup dry wheat berries yields approximately 2 cups cooked wheat berries)
  • 10 cups water (adjust if necessary, using 2 cups water for every 1 cup of wheat berries)


  1. Rinse and sort through wheat berries to remove any stones. In a large stock pot, combine wheat berries and water.
  2. Bring to a boil over high heat. Reduce heat, cover, and simmer until wheat berries are chewy-tender, about 1 hour, stirring occasionally.
  3. Drain any excess water and let wheat berries cool. Divide into 2 cup portion sizes and place portions in resealable bags (“sandwich” size bags work perfectly). Label and date bags then store in freezer for up to 6 months.
  4. Frozen wheat berries can be added directly to soups, stews, and chilis; or remove bag from freezer and thaw overnight in refrigerator for use in salads.

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