Wheat berries are tasty and healthy, and they’re a tasty way to incorporate a variety of nutrients into your diet.

They have a deep, nutty flavor and a deliciously chewy texture. The fact that they are little processed is what makes them a whole-grain powerhouse.

Wheat berries, on the other hand, may not always be readily available. If you’re looking for a comparable nutritional profile alternative, look no further.

Substitutes for Wheat Berries

1. Quinoa
2. Sorghum
3. Buckwheat
4. Amaranth
5. Millet
6. Polenta
7. Teff
8. Barley
9. Farro
10. Spelt
11. Freekeh
12. Bulgur Wheat
13. Kamut

Quinoa

In Peru, the Incas discovered the quinoa grain. It is a complete protein, making it a wonderful meat substitute as well as a protein-rich substitute for wheat berries.

Quinoa has a bitter coating, so rinse it well before cooking. To cook quinoa, use one part water and two parts quinoa in a saucepan. Just bear in mind that the ratio may vary depending on the kind of quinoa you purchase.

Quinoa has a nutty and chewy texture when cooked, making it ideal for salads. Allow it to cool before mixing it into your salad.

Sorghum

Sorghum is an African grain. It is high in magnesium and a rich source of vitamin B6, both of which are essential for maintaining healthy cholesterol levels. It also has a mild and nutty flavor, similar to wheat berries.

In baking, ground sorghum is an excellent alternative for wheat flour[1]. When fried whole, it tastes like popcorn, and when added to a salad, it has the same nutty and earthy flavor as wheat berries.

Buckwheat

Buckwheat is an Asian fruit seed related to rhubarb and sorrel that is easily identified by its characteristic triangular shape.

Buckwheat has a lot of antioxidants. It is one of the most nutritious and versatile whole grains.

Although buckwheat is unrelated to wheat, it may be substituted for wheat grains such as wheat berries or bulgur (which we’ll discuss in a moment) by using equal cooking ratios.

It has a strong, unique nutty taste when cooked. Buckwheat flour is excellent for pancakes and crepes.

Amaranth

Amaranth was discovered over 8000 years ago by the ancient Aztecs, who used it as one of their primary diets.

It, like quinoa, is a complete protein, making it an excellent meat substitute. Amaranth is a small seed that tastes nutty, comparable to wheat berries. It works well as a replacement for oats and porridge, as well as a crust for meat and tofu.

Millet

Millet was extensively used across Asia prior to rice being the region’s principal crop. It has a lot of manganese, which is good for your bones.

Millet has a mild taste that absorbs the flavors of other foods in major meals. It’s essentially the same as rice or couscous in that you boil it in water and then add it to a stir-fry or serve it with roasted vegetables or meat.

Polenta

Cornmeal, sometimes known as polenta, is made from crushed, dried corn. It contains high levels of magnesium, phosphorus, manganese, selenium, and vitamins B2 and B3.

It is yellow in color and has a little maize flavor. Because it has such a mild flavor, it readily absorbs other flavors when cooked.

Overall, polenta is a very flexible food. Cooked cornmeal may be used in lieu of wheat berries, pasta, rice, or potatoes, while uncooked cornmeal can be used in place of flour in baking.

If you’re seeking for a wheat berry substitute with a comparable texture, we recommend stone-ground cornmeal. Soak it in water overnight to bring out the corn flavor and fluffy texture. It takes a little more preparation and work, but it is well worth it.

Teff

Teff is mostly found in Ethiopia and Eritrea, and it can thrive in desert environments, including wet soil.

It is high in calcium, iron, and protein, and it has 100% of the daily required manganese consumption, one of the most critical minerals for bone health.

Teff may be boiled in boiling water or used uncooked to soups, salads, and baked dishes for crunch.

Barley

Over 100,000 years ago, barley originated in Ethiopia and Southeast Asia. Pearl barley is the most common kind, having been removed of its outer husk and bran layers.

Barley is an excellent source of vitamin B1, which is essential for a healthy metabolism. It also helps with weight loss and cholesterol management.

The taste of barley and wheat berries is similar and moderate. Having said that, barley is usually used to bulk up soups and stews, such as beef stew. It’s also delicious as a salad topping or as a side dish with steak or another sort of protein.

Farro

Farro is the Italian word for emmer wheat, which is a kind of hard wheat native to Western Asia. It’s a great source of vitamin B3.

Farro, which has a texture similar to pearl barley, is famous in Italy for its characteristic nutty roasted taste and chewy texture.

Farro is a great alternative for folks who want to experiment with their cuisine since its nutty taste adds additional subtlety to foods. It’s used in everything from soups to risottos to salads.

Spelt

Spelt is said to have originated in Iran and portions of southern Europe. It is a cousin of wheat and one of the world’s oldest crops.

A serving of spelt has 50% of your daily required manganese consumption, a vitamin important for strong, healthy bones.

When it comes to flavor, spelt has a distinct nutty, grassy flavor. It’s great in risotto and as a replacement for oats or porridge.

Freekeh

Freekeh is a grain from the Middle East. Wheat is collected when still green, and the kernels are subsequently roasted and dried.

Freekeh has a lot of iron and copper. It keeps you fuller for longer and has a low glycemic index, which helps you maintain a healthy weight.

It has a little smokey taste, but it also has a nutty texture and is really adaptable. When cooked, the texture is similar to wheat berries, making it a suitable replacement.

When substituting freekeh for wheat berries, use the same quantities. It may be used in salads, soups, stews, and pilaf.

Bulgur Wheat

Bulgur is a kind of wheat that has been parboiled, dried, and cracked. It is often used in Middle Eastern and Mediterranean cuisine.

A serving of bulgur wheat, like spelt, delivers 50% of your daily required manganese consumption.

Wheat berries are commonly confused for bulgur. Although they are often used interchangeably, they vary somewhat. Bulgur is a sort of cracked wheat berry that is parboiled before packing, unlike wheat berries.

It’s really fast to make since it’s already partially cooked. Bulgur wheat is ideal for making a fast salad or Tabbouleh.

Kamut

Kamut is a brand name for a variety of Khorasan grain that is said to have originated in ancient Egypt.

A one-cup serving of Kamut contains around 20% of your daily fiber requirements.

This brown grain with a lengthy form is comparable to basmati rice and may be prepared similarly.

Kamut grains taste and feel just like wheat berries, but they are almost twice the size.

Kamut has a somewhat sweet, buttery flavor that goes well with salads and stews.

Substitutes for Wheat Berries: Nutritional Profile

Conclusion

There are various substitutes that may successfully mimic the toasted, nutty smells that wheat berries offer to recipes, which is great news for whole grain enthusiasts.

If you can’t get wheat berries, try barley, spelt, teff, millet, or any other substitution from our list.

Furthermore, you may prefer the substitutes over wheat berries, therefore we invite you to try!

Link to sorghum flour substitute when live.