Hard Red Spring Wheat Berries


About this Recipe

Wheat berries are a great, nutritious, flavourful substitute for rice or other grains. It's great when used as a side dish for meat, vegetables, stews or curries. It's also delicious when cooked with dried peas or beans and using a stock instead of water.


1 cup of wheat berries = about 190 grams.

For the Pressure cooker

If you use volume measures:

For 2 cups of dry wheat (pre-soaking), add 2.5 cups water for cooking

If you weigh your food:
For 400 g of dry wheat (pre-soaking weight), add 600 g water for cooking

For the stovetop:
For 2 cups of dry wheat (pre-soaking), add 2 cups of water for cooking.


Wheat is high in protein, fibre, vitamins and minerals. When cooked, it has a nutty flavour and chewy texture.

Step by Step Instructions

Soak wheat berries overnight.
Discard water.
Pressure Cooker Instructions (e.g. Instant Pot):
Add water (see above ingredients for amounts).

Cook for 30 minute at high pressure.

Stovetop Instructions:
Boil water and add wheat berries to pot. Bring temperature down and let simmer for at least 35 - 55 minutes.

To make a warm salad, add a variety of chopped herbs (parsley, tarragon, chives, sorrel, mint, cilantro), roasted vegetables (eggplant, yellow or red peppers), nuts/seeds (sunflower, flax, pumpkin) and/or raw vegetables (chopped radishes, asparagus) while the wheat berries are still warm.

Add a dressing of oil, lemon juice and season with salt and pepper to your taste.