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Wheat berries are the whole, unprocessed kernels of wheat, including the bran, germ, and endosperm.
To cook wheat berries, rinse them in a fine-mesh sieve and then add them to a pot with water or broth. Bring to a boil, reduce heat, and simmer for about 45 minutes or until tender. Drain off any excess liquid.
Wheat berries have a nutty and chewy texture, with a slightly sweet and earthy flavor.
No, wheat berries are not gluten-free, as they contain gluten, which is a protein found in wheat and other grains.
Wheat berries are high in fiber, protein, and several essential vitamins and minerals, including iron, zinc, and magnesium. They are also low in fat and calories.
Wheat berries can be used in a variety of dishes, including salads, soups, stews, and pilafs. They can also be ground into flour to make bread and other baked goods.

Wheat berries can be found at health food stores, specialty food stores, and some supermarkets. I buy wheat berries right on Amazon. The Shipetaukin Soft White Wheat Berries I used can be purchased there.

The main difference between hard white wheat berries and soft white wheat berries is their protein content and gluten strength. Hard white wheat berries have a higher protein content than soft white wheat berries, and they also have a stronger gluten structure. This makes hard white wheat berries better suited for bread and other baked goods that require a strong gluten structure to rise properly.Soft white wheat berries, on the other hand, have a lower protein content and a weaker gluten structure. They are better suited for making cakes, pastries, and other baked goods that require a tender crumb.In terms of flavor, both hard white and soft white wheat berries have a mild, slightly sweet flavor with a nutty undertone. The texture of the cooked wheat berries is also similar, with a chewy and slightly firm texture.

Wheat Berry, Cherry & Pistachio Salad

This delicious and healthy salad is packed with flavor starting with the nutty wheat berries and including tart cherries and pistachios.
5 from 1 vote
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Course Sides, Soups & Salads
Cuisine General
Servings 6 Served
Calories 65 kcal

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.


  • 1 1/2 Cups Shipetaukin Soft White Wheat Berries
  • 3/4 Cup Pistachios, toasted and chopped
  • 2 Stalks celery, finely chopped
  • 4 Oz. Tart dried cherries
  • 2 Scallions, chopped
  • 1/2 Cup Fresh Italian Parsley, finely chopped
  • 3 Tbsp. Extra Virgin olive oil
  • 3 Tbsp. Fresh lemon juice
  • Kosher salt and freshly ground black pepper


  • Boil 6 Cups of water on the stove. Add the wheat berries. Reduce heat and simmer covered for about an hour, or until tender. Drain the excess liquid. Add the wheat berries to a large bowl.
  • While the wheat berries are cooking, toast the pistachios in a small skillet on the stove over medium heat until lightly browned and fragrant. Shake the pan often to prevent burning. Put it to the side.
  • Add the celery, nuts, cherries, scallions and parsley to the wheat berries and toss to combine.
  • In a small jar, add the oil and vinegar, a large pinch of salt and about 20 grinds of the fresh pepper. Put the lid on and shake vigorously to combine.
  • Add to the salad and toss well to combine. Serve with your favorite protein as a side dish or enjoy as a light and healthy lunch.


Calories: 65kcalFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 0.1mgPotassium: 0.1mgCalcium: 0.1mgIron: 0.04mg
Keyword grains, healthier choice, salad, sides
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