Spring wheat berries consist of wheat with the hull removed.
Hard spring wheat berries are differentiated from other wheat in the same family by their gluten content. Although spring berries tend to have more gluten content than those harvested in winter, they both have relatively high levels of protein for their size. Uncooked spring wheat berries are commonly ground into flour, or boiled and added to other non-meat sources of protein such as legumes; the combination creates an amino-acid profile that the body can utilize as a complete-protein source. Add this to my Recipe Box.
Instructions
1. Soak the spring wheat berries for approximately 12 hours or overnight. Soaking the wheat berries overnight reduces cooking time by approximately 45 minutes.
2. Drain the wheat and rinse with cool running water. Although the wheat berries can be cooked in the soaking water, rinsing removes any residual fiber or starch released during the soaking period. Place the wheat berries into a pot.
3. Add an amount of cold water equal to four times the amount of wheat berries in volume. For instance, 4 dry oz. of wheat berries require 16 liquid oz. of water.
4. Bring the water to a boil. When cooking certain food items, such as legumes, potatoes or wheat berries, always start the boiling process with cold water. Beginning with hot water shocks the berries' starch, causing the wheat to split.
5. Allow the wheat to boil for approximately 45 minutes to one hour. Add water as necessary. Gauge the doneness of the wheat berries by their tenderness. The wheat should not have any firmness in its center, nor should it have a paste-like consistency -- a sign of overcooking. Drain off the cooking liquid using a colander, and rinse the wheat berries with cool water to halt the cooking process. At this point, the berries can be stored in the refrigerator for three to five days, and reheated later and added to meals. Store cooked wheat berries in an airtight bag for up to one month in the freezer.
Tags: wheat berries, wheat berries, approximately minutes, cold water, gluten content