A delicious way to eat whole grains! Wheat berries are tossed with roasted brussels sprouts, shallots, walnuts and a lemon vinaigrette. Yum.
Everything you ever wanted to know about wheat berries!
How to cook them, how to use them, and a recipe for a whole grain salad made with them.
Did you make any food-related resolutions this year?
I don't have resolutions-I have goals. (I like to pretend there's a difference and that somehow, goals are much more achievable.)
I want to eat less sugar. I'm trying to eat more fruit - I've always liked veggies more than fruit, and sometimes it's a struggle to get myself to eat it. (Unless it's in pie form. But I'm cutting down on sugar, remember?) And I want to eat more grains.
Yes, grains! Delicious, nutritious whole grains. So you might see some more grains around here this year. And if you don't see more grains around here, it means that I'm a big failure.
I guess grains aren't the most exciting thing to see on a food blog, are they? I mean, if I told you that you'd be seeing more Rolos on Oh My Veggies this year, you'd probably be pretty jazzed. But instead, I'm telling you to be on the lookout for… bulgur! Barley! Wheat Berries! Ooooh.
Okay, so what are wheat berries?
Wheat berries are the little kernels that grow on wheat plants. When they're milled, they make flour. But they can also be eaten whole, similar to rice, quinoa, and other grains. They're high in fiber and also protein and iron, which makes them very vegetarian-friendly!
I discovered wheat berries by accident last year. I needed farro for a recipe and it was crazy expensive. Sitting next to the farro were bags of wheat berries-much cheaper.
So I figured, "These look almost the same. Let's go with wheat berries!" And guess what? They are pretty similar and I've used wheat berries in place of farro in a few recipes.
What do wheat berries taste like?
They have a whole wheat-y taste-a little bit nutty and earthy. If you like other whole grains, you will probably enjoy wheat berries. But more than the taste, my favorite thing about wheat berries is the texture. They're chewy! (Unless you overcook them. Don't do that!)
How do you cook wheat berries?
My package of wheat berries says to soak them overnight, but I found out by accident (and then confirmed online) that that's not necessary.
To make four servings, combine a cup of wheat berries with three cups of water, stock, or broth. (I really like cooking wheat berries in broth!) In a large pot, bring it to a boil, reduce heat to low, and then simmer, covered, for about 50 minutes. Drain off any excess liquid.
What can you do with wheat berries?
You can add them to salads or soups! Use them instead of rice or other grains! They're great when tossed with a simple vinaigrette, salt and pepper, and roasted vegetables. Just about any vegetable will work, so this is a great way to use what's in season.
In this recipe, I've roasted brussel sprouts with shallots and walnuts and added them to a batch of wheat berries. I used a light lemon vinaigrette, but one made with vinegar and oil would work just as well. You can serve this as a side dish, but it's also filling enough that it can be served as a healthy meal.
Here are a few more delicious recipes featuring wheat berries:
- Nectarine and Avocado Salad with Wheat Berries
- Kale Salad with Wheat Berries and Citrus Maple Vinaigrette
- Summer Wheat Berry Salad
So are we excited about whole grains this year?! (I'll pretend you said yes!)
📖 Recipe
Ingredients
- 1 cup red wheat berries
- 3 cups vegetable broth
- 1 lb brussel sprouts, trimmed and quartered
- 1 shallot, large, chopped
- 2 tablespoon olive oil, divided
- ¼ cup walnut pieces
- 1 tablespoon lemon juice
- zest from 1 lemon
- salt and pepper, to taste
Instructions
- Combine wheat berries and vegetable broth in a large saucepan. Bring to a boil, then reduce heat to low. Cover and cook until tender, about 50 minutes. Drain off excess liquid. Set aside.
- Preheat oven to 425°F.
- While wheat berries are cooking, start brussel sprouts. Toss brussel sprouts, shallots, and 1 tablespoon of olive oil in a large bowl. Transfer to a rimmed baking sheet. Bake for 15-20 minutes or until browned, stirring halfway through cooking time. Remove from oven and stir in walnut pieces (they will toast on the hot baking sheet!).
- Whisk together lemon juice, zest, remaining oil, salt, and pepper in a large bowl. Add wheat berries and roasted vegetables; toss to combine, then serve.
Amber @ Slim Pickin's Kitchen says
I've never had wheat berries, but I want to try them now! I'm sure I'd love them. As for resolutions, I totally didn't make any that I didn't think I'd keep! I usually always end up slacking off it I set my standards too high!
Katie says
I've been looking for some recipes with brussels sprouts in them. I've been buying them a lot lately.
Shell Fruscione says
I had totally never heard of wheat berries- thanks for the info! &I'm the opposite about fruits & veggies- I could eat fruit all.day.long but hate *most* veggies. lol
Wanda says
This is really the most I have heard about wheat berries ever. This recipe looks very wholesome and healthy, and I look forward to trying it out.
Julie says
I haven't heard of wheat berries either. I have a few brussels in the fridge, so if I can get my hands on the ingredient I shall certainly try your recipe. Love lemon with brussels sprouts. I don't make New Years resolutions either!
Kiersten says
If you can't find wheat berries, someone made this with wild rice instead and she said it worked out well!
Julie says
Thanks for the tip!
Rachel says
Yum. I have never had wheat berries but I love brussel sprouts. They are my favorite veggies ever!
Jenn @therebelchick says
I'll be honest, I'm a little afraid to try those wheat berry things, but I would 100% eat the sprouts out of this. LOL
Kiersten says
Ha! Well yeah, if you don't like chewy, grainy things, you might want to stick to the sprouts. 🙂
Lynne @ CookandBeMerry says
I saw your beautiful photograph on FoodGawker and had to come and see. I want to grab a fork and dig right into this dish. Those caramelized brussels sprouts are making my mouth water. Happy new year!
Kiersten says
Thanks for stopping by! 😀 And Happy New Year to you too!
Bridget @ The Road Not Processed says
I love wheat berries! Especially the chewy texture as well. I am craving brussel sprouts right now, this combo looks delicious!!
Genevieve says
Don't worry, I'm sure you have plenty of readers (including me!) who are excited to see more recipes using grains from you this year! I've only tried wheat berries once and wasn't very fond of them, but it might have been the recipe's fault...I guess I should give them another chance! I'm sure that adding brussels sprouts, walnuts, lemon and shallots would make them taste good!
Kiersten says
Yeah, sometimes when you try things once, it's hard to know whether you really don't like them or whether it was just a bad recipe!
Kate says
I've been in love with wheatberries for so long now; they freeze beautifully, so you can cook up a HUGE batch and then portion them in to bags and keep them frozen for as long as it takes to eat them up. Makes it simple to toss in soup, make a salad or add them to a pilaf.
This dish looks perfect for me. I am the only brussels sprouts eater in our family, which makes me think 'Too bad for them!' because all this amazing goodness is only going in my own belly. Ah well.....
Kiersten says
Thank you for the tip on freezing! I've been doing more freezer cooking lately, so I'm definitely going to use it. 🙂
Rebeccah Harrington says
I was just wondering if it freezes well, thanks for the tip! And I am the only Brussels Sprouts eater in my family too... I picked some up at the store and saw my husband cringe as he placed them on the cashier's belt 🙂
Lauren says
This looks AMAZING! Can't wait to try it!
JulieD says
I love everything about this, I need to try it...just starting to like brussel sprouts!
Tara says
One of my goals this year is to eat meatless for the month of January, thus spurring healthier eating habits going forward. This recipe will be perfect on the side of some baked salmon! Thanks for sharing!
Kiersten says
Good luck with your goal--I hope you enjoy the recipe! 🙂
Sofia says
I make something similar but with green lentils and goat cheese, so yummy!
Kiersten says
I love green lentils! 🙂
Caitlin says
I love wheat berries, but unfortunately they cap my fiber intake and my gut doesn't love them. This looks wonderful.
Kiersten says
Aw, I'm sorry you can't eat them! I've heard from people who made this with couscous and wild rice, so maybe you could sub in another grain?
LindaJean says
You might want to try soaking the wheat berries overnight. I have read that the process of soaking and then cooking makes grains and legumes more digestible. It has something to do with breaking down undigestible enzymes.
Candace says
This looks fantastic!
Jen says
I made this tonight and loved it! This is my first time eating/cooking wheat berries and i am hooked! i love the texture and flavor. I made only a couple modifications: I added lemon zest, salt, pepper and a bit of maple syrup to the roasting brussel sprouts and also added a touch of maple to the oil/lemon vinaigrette for the whole mixture thing. ABSOLUTELY DELICIOUS! thank you!!
Kiersten says
Thanks for your comment--I'm glad to hear it turned out well! 🙂
Rebeccah Harrington says
What a great idea with the maple syrup, I am going to add that when I try this recipe!
Shannon says
Brussel sprouts are the only vegetable in existence that I don't like, but I just bought wheat berries for the first time. Could you suggest any alternative to the roasted brussel sprouts? Like would roasted broccoli or cauliflower work (I have no idea what wheat berries taste like and what will compliment them).
Kiersten says
Sorry for the delay in getting back to you--I was out of town for a few days. Roasted cauliflower or broccoli would both work really well in this. Asparagus would be good too!
Jen says
I love wheat berries and was happy to see this savory recipe! Loved it. The brussels sprouts were so tasty roasted; the shallots added amazing depth of flavor; and the lemon was a perfect accent. Will be making this again. Soon.
Kiersten says
Thanks for your comment--I'm so glad you enjoyed it! 🙂
Gayla says
Does anyone know how this stores as leftovers ?
Kiersten says
Roasted Brussels sprouts are always better when you eat them right away, but other than that, there's no reason that this wouldn't keep for a few days.
Anna {Herbivore Triathlete} says
I am hoping to finally get around to making this recipe this weekend! I've got 5 Brussels Sprouts plants I need to harvest!
Anna {Herbivore Triathlete} says
I made this for dinner tonight and it was delicious. I only had pecans so used those instead of walnuts. Very filling, didn't even need anything else with it. Thanks for a great recipe Kiersten!
Kiersten says
I'm so glad you enjoyed it! 🙂
Cathryn says
I made this tonight and it was GORGEOUS!!! I used farro as I didn't have wheatberries and it worked perfectly. I'm working through your recipes at the moment and they're all turning out brilliantly, but this was brilliant! Thanks.
Kiersten says
I substitute farro for wheat berries (and vice versa!) all the time too. 🙂 I'm glad you liked the recipe!
Christie - Food Done Light says
I have had wheatberries in my pantry for a while and have yet to use them. This would be a great recipe. It's gorgeous and we love brussels sprouts.
Kiersten says
Wheat berries are great in salads and even soups too. So many possibilities! 🙂