Wheat berries are a healthful grain often used in salads, soups, sides, and more.
Though they add a great texture to dishes, sometimes you don’t have them on hand or need something different.
If you’re a home cook searching for the perfect wheat berry substitutes, you’ve come to the right place.
We’ll discuss 10 quick wheat berry substitutes, along with their ratios for use in recipes. So, get set ready with your balcony coffee.
In short, "What can I use instead of wheat berries?" - Whole grain Spelt, Barley, Quinoa, Farro, Brown Rice, Freekeh, Millet, buckwheat, Rye Berries, Wild Rice, Rice, Bulgur, Oats.
What are wheat berries, and what do wheat berries taste like?
Wheat berries are whole grains of wheat. They look like large, golden-brown seeds with a chewy texture.
Wheatberry has a nutty, earthy flavor with hints of sweetness.
When cooked, they have a tender texture similar to barley or other cooked whole grains. It’s an excellent source of fiber and heart-healthy nutrients such as magnesium, iron, zinc, and B vitamins.
Wheat berries can be used in many dishes, including salads, soups, stews, and casseroles, as well as hot cereals or side dishes.
Additionally, they can also be ground into flour for baking bread and other pastries.
Substituting wheat berries for white rice is one way to add variety to your meals while increasing your intake of complex carbohydrates and fiber.
Enjoy the unique flavor, texture, and health benefits of wheat berries!
What are the Uses of the wheat berry?
The wheat berry is an amazing source of nutrition and offers a wide range of uses. It is a whole grain that has many potential health benefits.
One of the most popular uses of wheat berries is to make bread, which provides complex carbohydrates and fiber.
They can also be cooked in soups, stews, and casseroles for an added layer of texture and flavor.
Additionally, wheat berries may be used as a standalone side dish or as part of a larger meal plan to increase your intake of dietary fiber.
They can also be crushed into flour for baking or made into pasta dishes like couscous or bulgur wheat pilafs.
Lastly, they can also be sprouted to create microgreens that are packed with essential nutrients.
Best wheat berry substitutes
1. Whole grain Spelt
Whole grain Spelt is a great substitute for wheat berry substitute.
To substitute it, use 3/4 cup of spelled for every cup of wheat berries called for in the recipe. Spelt has a nutty flavor and adds texture to dishes like warm salads, baked goods, and soups.
It can be cooked similarly to wheat berries or ground into flour. It’s also rich in protein and contains more niacin than other grains.
You may need to adjust the cooking time when substituting with spelled as it takes longer to cook than wheat berries due to its higher starch content.
Barley has a chewy texture and mild flavor that pairs well with many dishes, from fresh salads to hearty stews.
Use 1 cup of pearled barley for every cup of wheat berries called for in the recipe.
It is a good source of fiber, vitamins, minerals, and antioxidants which makes it a nutritious substitute for wheat berries.
Be sure to rinse pearled barley before cooking, as it often contains added chemicals used during processing that you don’t want in your finished dish!
Quinoa has become increasingly popular over the last few years and is an excellent source of plant-based protein as well as being high in dietary fiber and numerous essential minerals such as magnesium, iron, zinc, potassium, and phosphorus.
Quinoa cooks quickly and fluffs up nicely, making it an ideal substitute when you don’t have any wheat berries on hand!
Use 1 cup of quinoa for every cup of wheat berries called for in the recipe.
Farro is an ancient grain originally from Italy that has been gaining popularity recently due to its nutty flavor and versatility as a side dish or salad ingredient.
As well as being an excellent source of dietary fiber and essential nutrients like manganese, selenium, copper, and magnesium, among others!
Use 1 cup of farro for every 2 cups of wheat berries called for in the recipe (use half the amount).
5. Brown Rice
It can be added to soups or casseroles or used as part of a main course like stir fry or served along with roasted vegetables or fish!
In terms of nutrition, brown rice offers more fiber than white rice making it an excellent choice when trying to increase your daily intake!
Use 1 cup of brown rice for every 2 cups of wheat berries called for in the recipe (use half the amount). Brown rice is incredibly versatile.
Freekeh has been around since biblical times but just recently gained attention due to its high levels of dietary fiber, iron & zinc plus B vitamins which make it much healthier than other grains like white rice & couscous!
Freekeh also works great when substituted into recipes calling for bulgur wheat & barley, so if you don’t have either one on hand, this could be an easy & healthy alternative!
Use 1/2 cup freekeh per cup of wheat berry called for in the recipe (double the amount).
Millet is another ancient grain originating from Africa that boasts high levels of calcium & magnesium plus vitamin B6 & niacin while remaining low calorie at only 160 calories per 100g serving size!
Millet works great both hot & cold, so feel free to use this grain as a part substitute for any meal from breakfast porridge through lunchtime salads all way dinner pilafs!
To substitute, Use 1/2 cup millet per each one-cup serving size (double the amount).
Use buckwheat groats instead if you find yourself without any wheat berries on hand yet still want that same pleasingly chewy texture.
Buckwheat groats are gluten-free whole grains rich in protein, fiber, complex carbohydrates, B vitamins antioxidants.
Not to mention they cook much faster than traditional oats making them an ideal breakfast choice on those mornings when there are crunching time issues.
They also carry a distinct earthy taste that perfectly compliments vibrant flavors, crisp vegetables spicy seasoning!
To substitute, use 1/2 cup buckwheat groats per serving size ( double the amount ).
9. Rye Berries
Rye berries offer a heartier chewier texture, similar to one found inside oats, even though they take a bit longer to cook regular oats. Usually, 45 minutes, give or take, depending type of stovetop used.
Plus, their slightly sweet flavor makes them an ideal addition to savory-sweet dishes alike!
If looking for substitute rye grains, place 2/3 cup rye berried where single cups worth would normally go ( quadruple amounts ).
10. Wild Rice
Use wild rice instead if you are not able to access the traditional variety needed complete the dish.
The substitute ratio remains the same at 2/3cup wild rice every single cup worth normally called for quadruple amounts )
Wild rice offers a darker, richer hue compared to traditional white varieties, plus a nuttier, earthier taste profile everyone enjoys.
Not to mention higher nutritional value containing more folate, calcium, iron, magnesium, and zinc vitamins compared to regular varieties!
Rice can be substituted for wheat berries at any number of ratios depending on what the recipe calls for; however, the most common ratio is 2 parts rice: 1 part wheat berry (2:1).
To use rice as a substitute for wheat berries, simply cook according to package directions before adding it to your recipe.
Bulgur makes an excellent substitute for wheat berries because of its similar texture and nutty flavor.
To use bulgur in place of wheat berries, replace them at a 1:1 ratio but note that bulgur will absorb more liquid than other grains, so you may need to adjust your cooking time accordingly.
Oats can make an excellent stand-in for wheat berries when cooked appropriately; however, the ratio will vary depending on which type of oats you are using (steel-cut versus rolled).
Steel-cut oats typically require more liquid than rolled oats, so keep this in mind when making substitutions or adjustments based on which type of oats you are using (3 parts steel-cut oats: 2 parts rolled oats).
Oat Flour Substitute/ Gluten-free Alternatives to Oat Flour
Where to buy wheat berries?
If you’re looking for where to buy wheat berries, there are a few different places you can go. Many specialty food stores carry it, as do some international grocery stores.
You can also order online from many retailers that provide a variety of diverse flavors and types of wheat berries.
Conclusion on wheat berry substitute
Finding substitutions when you are missing ingredients can often be tricky; however, these 10 quick substitutes should help get you out of any jam when it comes to using Wheat Berries.
This list provides all kinds of ingredients ranging from ancient grains like Farro millet to modern-day favorites quinoa all way up to wild rice plus plenty ratios ensure no matter what item is chosen correct quantity will end up bowl pot pan!
Hopefully, this article made it easier find the perfect replacement next time Wheat Berries are unavailable kitchen! Happy Cooking!
FAQs on wheat berry substitute
Q1. What grain is similar to wheat berries?
Grains similar to wheat berries include durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan Wheat, and einkorn.
All of these grains are forms of wheat that are harvested when the plant is still green. They have a little nutty flavor and a chewy texture and can be used in place of traditional wheat in many recipes.
Q2. Can I substitute wheat berries for barley?
Yes, you can substitute wheat berries for barley in many recipes. Wheat berries are whole grain that adds texture, flavor, and nutrition to dishes. They have a nutty, earthy flavor and chewy texture similar to barley.
Wheat berries also contain more protein than barley, with 7 grams per serving compared to 4 grams per serving of barley. Additionally, wheat berries are gluten-free, while regular barley contains gluten. When substituting wheat berries for barley in a recipe, reduce the cooking time since they take less time to cook than regular barley.
Q3. Are wheat berries and farro the same?
No, wheat berries and farro are not the same. Wheat berries are the whole, unprocessed grain harvested from wheat plants; they are small, hard kernels that contain all of the plant’s parts – bran, germ, and endosperm.
Farro is a type of wheat berry that has been cultivated since ancient times; it is typically used in salads, soups, and other dishes.
Compared to other forms of wheat like durum or spelled, farro is slightly larger, with a chewy texture and nutty flavor. It contains more dietary fiber than other grains, such as quinoa or rice. Additionally, farro provides more protein than most grains and is high in vitamins A, B6, and E, as well as many minerals like selenium and zinc, which can help strengthen your immune system.
Q4. Can I substitute wheat berries with rice?
Yes, you can substitute wheat berries with rice. Rice is a popular grain that can be used in a variety of recipes. It comes in many different forms, including long-grain, short-grain, and wild varieties.
Rice is naturally gluten-free and contains protein and fiber, making it an excellent alternative to wheat berries for those with dietary restrictions or who are looking for a healthier option.
Compared to wheat berries, which have a chewy texture, rice has a more tender texture when cooked. Additionally, uncooked white rice cooks much faster than uncooked wheat berries. When substituting them in recipes, make sure to adjust the cooking time accordingly so that your dish turns out perfectly.
Q5. Can you substitute bulgur for wheat berries?
Yes, it is possible to substitute bulgur for wheat berries in recipes. Bulgur is a type of grain made from durum wheat and is popular in Middle Eastern dishes. It has a nutty, mellow flavor and chewy texture that pairs well with vegetables, meat, and legumes. Bulgur can be cooked like rice or added to soups and stews.
It’s also an excellent source of fiber, protein, iron, and other vitamins and minerals. Additionally, bulgur cooks much faster than wheat berries, typically only 5-10 minutes compared to the 45-60 minutes needed for the latter.
Q6. Are wheat berries the same as wheat seeds?
No, wheat berries and wheat seeds are not the same. Wheat berries are the whole grain of wheat, which includes the bran, germ, and endosperm. The entire berry is edible and can be used in a variety of recipes.
Wheat seeds, on the other hand, are just the seed or kernel of a wheat plant that is planted to grow more wheat plants. It does not contain all of the parts of a wheat berry and is usually ground down into flour for baking purposes.