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    Home » Recipes » Side Dish

    Instant Pot Wheat Berries

    Published: Jul 23, 2019 · Updated: Apr 7, 2020 by Sapana Chandra, MS, CHC · 24 Comments

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    Pin for Instant Pot wheat berries.

    Learn how to cook wheat berries in the Instant Pot with this quick and easy hands-off recipe. They can be used as a side dish or in soups, salads, stews, stir-fries, and other recipes in place of rice or quinoa.

    A bowl of cooked wheat berries with a spoon next to it.

    In my quest to add more grains to my diet, other than just the usual quinoa, I started cooking wheat berries a few years ago.

    What is a wheat berry? It's the whole, unprocessed wheat kernel in its most natural form, composed of the bran, germ, and endosperm. It has a chewy flavor and tastes great in salads and bowls.

    While it's easy to cook wheat berries on the stovetop, it's even easier in the Instant Pot. I've been using it to prep both grains and veggies, including carrots, beets, cabbage, and more.

    Ingredients you'll need

    To make wheat berries in your pressure cooker, all you need is:

    • A cup of wheat berries (hard or soft)
    • Water
    • A pinch of salt

    How to cook wheat berries in the Instant Pot

    1. Rinse: Rinse the wheat berries in a mesh sieve under cool running water.

    Wheat berries in a strainer.

    2. Add ingredients to Instant Pot: Combine the rinsed wheat berries, water, and salt in the pot of the pressure cooker.

    Hand pouring water into pressure cooker.

    3. Pressure cook: Close the Instant Pot lid, set the valve on “sealing”, and cook on high pressure for 30 minutes. Once completed carefully quick release the steam, remove the lid, and drain the wheat berries.

    4. Drain: Carefully remove the lid and drain the cooked wheat berries.

    Scooping out cooked wheat berries with ladle.

    Storing and reheating

    To store: Cooked wheat berries will store well in the fridge for 3-4 days in a sealed container.

    To freeze: They can be stored in the freezer a freezer-safe container for up to 3 months. Thaw before reheating.

    To reheat: Warm wheat berries in a saucepan over medium heat. Add a tablespoon of water to add moisture. Alternatively, use the microwave.

    Serving suggestions

    Prepared wheat berries can be used in many ways and make a tasty addition to soups, salads, and side dishes. Here are some ways to enjoy them:

    • Side dish: A delicious side dish dressed with oil or butter, salt, and pepper. Or infused with more flavors, such as garlic, fresh herbs, and lemon.
    • Soup: Cook into a hearty soup with beans, herbs, and fresh vegetables.
    • Salad: Add cold or warm berries into a salad with leafy greens, fresh vegetables, nuts, and fresh herbs. Sub the quinoa with wheat berries in this Mediterranean Salad.
    • Breakfast: Use cold wheat berries as a topping in a breakfast yogurt bowl.
    • Add to a main dish: A base for a delicious veggie stir-fry. Simply replace the rice with the cooked wheat berries.
    A bowl of wheat berries with a serving spoon in it and the Instant Pot next to it.

    Frequently asked questions

    Do I need to rinse the wheat berries before cooking them? Yes, it's best to give them a quick rinse.

    Do you eat them hot or cold? Either way.

    How long do they last? If stored in an airtight container, uncooked wheat berries will keep for up to 6 months in a cool, dry place. Alternatively, they'll last up to a year in the freezer.

    Which pressure cooker do you use to cook wheat berries? I've used both my 6 quart Instant Pot Duo and the 3 quart Instant Pot Duo Mini.

    How do you know when they're done? The texture should be chewy but not tough. If it's not done, continue cooking by using the "Saute" button. Be sure to check the berries every 5 minutes for doneness.

    How much does 1 cup wheat berries yield? About 3 cups of cooked wheat berries.

    A close-up of the prepared wheat berries.

    More easy Instant Pot recipes

    If you enjoy using your pressure cooker, check out these recipes:

    • Instant Pot Butternut Squash Soup
    • Instant Pot Carrots
    • How to Cook Chickpeas in the Instant Pot
    • Instant Pot Hard-Boiled Eggs
    • Instant Pot Black Rice

    Did you make this Instant Pot wheat berries recipe? Leave a comment below and rate the recipe to let us know how it turned out. Save this easy side dish recipe for later by pinning to your favorite Instant Pot Pinterest board and be sure to tag me on Real + Vibrant’s Instagram.

    Bowl of cooked wheat berries

    Instant Pot Wheat Berries

    5 from 20 votes
    Print Pin Rate
    Prep time: 5 minutes minutes
    Cook time: 30 minutes minutes
    Total time: 35 minutes minutes
    Servings: 4
    Calories: 167kcal
    Author: Sapana Chandra
    Learn how to cook wheat berries in the Instant Pot with this quick and easy hands-off recipe, perfect for a meal any time of year. They can be used in soups, salads, stews, stir-fries, and other recipes in place of rice or quinoa.

    Ingredients

    • 1 cup wheat berries
    • 4 cups water
    • pinch of salt

    Instructions

    • Instant Pot Instructions:
    • Rinse the wheat berries in a mesh strainer under cool running water.
    • Add water, salt, and rinsed wheat berries to the Instant Pot.
    • Close the Instant Pot lid, set the valve on “sealing”, and cook on high pressure for 30 minutes. Once completed carefully quick release the steam, remove the lid, and drain the wheat berries.
    • Serve or store for later.

    Notes

    Cooked wheat berries will store well in the fridge for 3-4 days in a sealed container. Prepared wheat berries can be enjoyed cold or warm.

    Nutrition

    Calories: 167kcal, Carbohydrates: 36g, Protein: 7g, Fat: 1g, Sodium: 13mg, Fiber: 7g, Calcium: 30mg, Iron: 2mg
    Course: Side Dish
    Cuisine: American
    Tried this recipe?Mention @realandvibrant and hashtag #realandvibrant!

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    About Sapana Chandra, MS, CHC

    Sapana Chandra is a certified health coach, author of Plant Power Bowls, and founder of Real +Vibrant. Here you’ll find simply delicious vegetarian recipes with step-by-step photo instructions – recipes you’ll be excited to enjoy and share with your loved ones.

    Reader Interactions

    Comments

    1. Ashley L. says

      August 13, 2023 at 2:27 pm

      My go-to recipe for wheat berries. Looking forward to having these in my lunch this week!5 stars

      Reply
    2. Nancy says

      March 26, 2021 at 11:35 am

      I like making a cold salad by adding chopped onion, peppers, jalapeno, (etc, olives, peas, corn, whatever is on hand) some salt and pepper, garlic powder, oil and vinegar.

      Reply
    3. Trecia Hunter says

      January 10, 2021 at 5:33 pm

      Great tips
      Thank you5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        February 24, 2021 at 12:00 am

        You're so welcome, Trecia!

        Reply
    4. PM says

      May 07, 2020 at 9:03 am

      Cooked perfectly. Thanks!!5 stars

      Reply
    5. Cindy says

      February 11, 2020 at 12:25 pm

      These turned out perfectly tender!5 stars

      Reply
    6. Jenna says

      December 30, 2019 at 4:51 pm

      I like how easy wheat berries are to cook using this method. I added blueberries to mine after they were done.5 stars

      Reply
    7. Bee says

      November 23, 2019 at 10:18 am

      I like them for breakfast cold with milk and a sweetener. Great with fresh berries. Warm with butter and honey or brown sugar. I could go on.

      Reply
      • Sapana Chandra, MS, CHC says

        November 27, 2019 at 2:57 pm

        Hi Bee! Those are some delicious ways to enjoy wheat berries. Thank you for sharing!

        Reply
    8. Courtney says

      October 09, 2019 at 10:51 pm

      So easy and the wheat berries turned out perfectly fluffy!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        November 27, 2019 at 2:57 pm

        So happy to hear, Courtney!

        Reply
      • Ariel says

        December 21, 2020 at 5:46 am

        These would be so yummy added to homemade bread dough! Thanks for the easy recipe!5 stars

        Reply
    9. Beth Neels says

      September 24, 2019 at 8:39 am

      I've been trying to up my grain game too , so searching for different recipes! These wheat berries are so delicious! We all loved them! Thanks for the inspiration!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 24, 2019 at 6:29 pm

        So happy you love them!

        Reply
    10. Catherine says

      September 24, 2019 at 8:25 am

      I love buckwheat in my fall soups and stews especially. This is such a timely post...the instant pot is such a wonder!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 24, 2019 at 6:30 pm

        It truly is!

        Reply
    11. Tisha says

      September 24, 2019 at 8:24 am

      I've never tried wheat berries before! I love how versatile they are, great for everyday!5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 24, 2019 at 6:31 pm

        Can't wait for you to try them!

        Reply
    12. Raia Todd says

      September 24, 2019 at 7:55 am

      I've never tried eating wheat berries like this. I'm sure my family would love them.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 24, 2019 at 6:31 pm

        I'd love to hear what they think!

        Reply
    13. Megan Ellam says

      September 24, 2019 at 7:48 am

      Well there you go I had never heard of wheat berries. They sound great do you think they would work well in burgers too?5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 24, 2019 at 6:31 pm

        Yes, they absolutely would!

        Reply
    14. Caitlin says

      September 24, 2019 at 7:29 am

      I don't know why I've never used my instant pot to make wheat berries! This will be on repeat as my kids love them.5 stars

      Reply
      • Sapana Chandra, MS, CHC says

        September 24, 2019 at 6:32 pm

        So happy to hear!

        Reply

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    Sapana Chandra

    Hi, I'm Sapana! I’m a recipe developer and author of the cookbook Plant Power Bowls. Here you'll find simple, delicious, vegetarian recipes made with fresh, seasonal ingredients. Learn more about me

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