Chances are you’re not familiar with wheat berries, but there’s good reason to get to know them—they’re crunchy, nutritious, super versatile and hold up well in salads, soups and pilafs. They’ll give your lunchtime routine a much-needed jolt of whole grain goodness.
Technically wheat berries are the whole, unprocessed wheat kernel with the inedible outer hull removed. The rest of the kernel—the germ, bran and endosperm—is intact. As a result, whole-grain wheat berries have a much higher percentage of vitamins, in particular A, E, and B, along with considerable amounts of iron, zinc, magnesium, selenium and phosphorous. But maybe most importantly, wheat berries are an excellent source of fiber, containing 6 grams per 1/2 cup. When simmered for 40 minutes, they remain crunchy and chewy—try them in these super-flavorful recipes.