Edit ModuleShow Tags

What Do You Do with Wheat Berries?

Wheat Berry Steak Salad | Food and Nutrition Magazine | Stone Soup Blog

Cindy Gay, RD, LD This featured post is by Cindy Gay, RD, LD. Follow her on Twitter @ScrappyRD.

When I came across wheat berries my local farmers market recently, I immediately began thinking about the perfect recipe. Wheat berries are the whole, unprocessed kernels of wheat and contain all three parts of the grain: bran, germ and endosperm. Unlike refined grains, which are processed to remove the bran and germ, wheat berries are packed with fiber, protein and B vitamins. 

Even if you don't know it, you've likely eaten wheat berries before: whole-wheat flour is the ground form of wheat berries, while cracked wheat is wheat berries broken into tiny pieces.

How to Cook Wheat Berries

When cooked, wheat berries are chewy and nutty, making them great to include in salads, pilafs and breakfast cereals. Cooked wheat berries also are featured in many recipes for meatless burgers.

To prepare wheat berries, place one cup of wheat berries and four cups of water in a large pot. Bring the water to boil, remove it from heat, cover it and place it in the refrigerator to soak overnight. The next day, drain the wheat berries, add four more cups of water and simmer for 45 to 60 minutes. You will end up with 2½ cups of cooked wheat berries. A serving of cooked wheat berries equals ½ cup, and contains about 150 calories, 6 grams protein and 6 grams fiber. 

Wheat Berry Steak Salad Tweet this

Recipe by Cindy Gay, RD, LD


  • 1 teaspoon olive oil
  • 1 ounce sliced steak, cooked
  • โ…“ cup grape tomatoes, halved
  • 1 tablespoon balsamic vinegar
  • ½ teaspoon grainy mustard
  • ½ cup spinach leaves
  • โ…“ cup apple slices
  • ¼ cup cooked wheat berries


  1. Heat oil in a saucepan over medium heat. Add the cooked steak and tomatoes and heat for 3 minutes.
  2. Stir in vinegar and mustard. Cook for 1 minute.
  3. Place spinach in a salad bowl. Serve steak mixture over greens. Top with cooked wheat berries and garnish with apple slices. Serves 1.

Cindy Gay, RD, LD, serves as historian for the West Virginia Academy of Nutrition and Dietetics, teaches in the lifelong learning program and conducts farmers market demonstrations. She blogs at Cindy's Health Meals and is enjoying planning meals for two instead of meals for 1,000. Connect with her on Twitter and Pinterest.

(Photo: Cindy Gay, RD, LD)

Edit Module

More Stone Soup

Raspberry Caramelized Onion Flatbread

Raspberry Caramelized Onion Flatbread

The perfect summer appetizer, each bite is layered with flavors ranging from sweet frozen raspberries, tangy balsamic and nutty walnuts, to peppery arugula, savory caramelized onions and mellow mozzarella.
Dairy and Cancer: Is There a Connection?

Dairy and Cancer: Is There a Connection?

It is not new that there are many advocates for a completely dairy-free diet โ€” no milk, yogurt, cheese and butter.
Pear-powered Vanilla Smoothie

Pear-powered Vanilla Smoothie

This smoothie makes for a delicious way to introduce lasting energy into your day.
Curry Chickpea Salad Is a Hummus Alternative

Curry Chickpea Salad Is a Hummus Alternative

Since this spread isn't completely smooth like hummus, it has a bit of crunch to add more texture to your sandwich.
Edit Module
Edit ModuleShow Tags
Edit Module
Advertise with Food & Nutrition
Edit ModuleShow TagsEdit ModuleShow Tags

Stone Soup

Guest bloggers from around the world share with Food & Nutrition Magazine.

About This Blog

Stone Soup is a guest blog written by members of the Academy of Nutrition and Dietetics. Content — including information, recipes and views expressed — is that of the authors and does not reflect the positions or policies of Food & Nutrition Magazine or the Academy of Nutrition and Dietetics. Bloggers are required to pledge they will not write for Stone Soup on topics, companies or trade organization they currently represent or have represented at any time.

Learn about our guest blogs!

Comments Policy

Food & Nutrition Magazine provides this forum to exchange ideas, opinions and contributions within a positive community. Diverse viewpoints and constructive, respectful dialogue are welcome. Rudeness, misinformation, self-promotion and abuse are not. We reserve the right, without warning or notification, to remove comments and block users we determine violate this policy or our Terms & Conditions. You must include your name or be logged into a personal account on Disqus, Facebook, Twitter or Google+ to comment.


Edit Module

Get Stone Soup in Your RSS

Use your RSS reader's instructions to add Stone Soup to your list:

Atom Feed Subscribe to the Stone Soup Feed ยป

Get Our Blogs in Your Email

Stone Soup
Student Scoop