7 Delicious Fiber-Rich Wheat Berry Recipes

Rice, oats, and quinoa are great and all, but variety is key when it comes to eating healthy. That’s where wheat berries come in. They’re similar to farro (both are varieties of wheat), with a nutty, earthy flavor and hearty texture. You can grind them into flour for baking — but we like to use them in salads, sides, and other dishes. We’ve gathered a collection of wheat berry recipes so you can explore this healthy grain.

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Are wheat berries good for you?

Yes. A wheat berry is a whole wheat kernel, containing the bran, germ, and endosperm, loaded with fiber, B vitamins, and minerals. Like other whole grains, wheat berries may help lower the risk of diabetes, heart disease, and other illnesses.

How to cook wheat berries

Like other grains, wheat berries are simple to cook. Here are basic instructions:

• Rinse 1 cup wheat berries
• In a saucepan, combine the wheat berries with 2 ½ cups of water and ½ teaspoon salt. Bring to a boil, then reduce the heat to low, cover the pan and simmer until the wheat berries are tender, about 1 hour
• Drain and serve or let cool, then refrigerate

You also can cook wheat berries in a slow cooker or Instant Pot. Use broth instead of water for a savory edge.

Here are 7 delicious and simple wheat berry recipes to enjoy.

1. Wheat Berry Salad with Pomegranate

Pomegranate seeds, fresh mint and parsley, red bell pepper, walnuts — before you even get to the wheat berries, this recipe is already chock full of nutrient-dense ingredients. You can make it ahead, it goes with everything, and it’s also a unique dish for a potluck.

Try this recipe from Give Recipe.

2. Wheat Berry Breakfast Bowl

Wheat berries for breakfast — why not? With yogurt and fruit, and a little maple syrup for sweetness, it’s filling and tasty. The recipe calls for blueberries and banana, but it would be equally delicious with sauteed apple or pear, with a sprinkle of cinnamon and some chopped walnuts for crunch.

Try this recipe from Three Little Chickpeas.

3. Creamy Wheat Berry Porridge with Gingered Blueberry Topping

Step aside, steel cut oats — wheat berries are here to give you a new take on porridge. It also has chia seeds for an additional shot of fiber. Make the porridge on Sunday and simply warm it up for quick weekday breakfasts.

Try this recipe from An Edible Mosaic.

4. Middle Eastern Kale and Wheat Berry Salad

Kale salads show no sign of falling out of style, and this one, with chewy wheat berries added, is hearty and satisfying. A bunch of pantry spices — including onion powder, ground fennel, dried oregano, and sumac — add tons of flavor.

Try this recipe from Ugly Vegan Kitchen.

5. Lemony Chickpea and Herb Wheat Berry Salad

This refreshing salad, with chickpeas, wheat berries, lemon, scallions, and parsley, is perfectly delicious on its own — or you can serve it over a bed of greens, with or without some grilled chicken or fish on top. You can also play around with the flavoring, adding different fresh herbs, lime instead of lemon, tossing in some sauteed garlic, or even stirring in something spicy, like chopped jalapeno or chili powder.

Try this recipe from An Edible Mosaic.

6. Wheat Berry Tabbouleh Salad 

Tabbouleh, a classic Mediterranean salad, usually features bulgur, but in this recipe, wheat berries step in, along with couscous and quinoa. It keeps the traditional parsley, cucumber, tomato, lemon, and olive oil. It’s a fiber-rich, bright, nourishing salad that goes with just about any main dish.

Try this recipe from Vegan in the Freezer.

7. Wheat Berry and Roasted Veggie Bowl

Enjoy it as a hearty side, serve it as a main with a fried egg on top — you can’t go wrong with this recipe. With butternut squash and spinach, plus raisins for a shot of chewy sweetness and crunchy pecans, it’s loaded with flavors and textures as well as good nutrition. 

Try this recipe from The Endless Meal.

Read next: 9 Ancient Grain Bowl Recipes That Taste Great Hot or Cold