This Wheat Berry Salad is a hearty, colorful dish that combines chewy wheat berries with fresh vegetables, herbs, and a bright lemon dressing. It’s a nutritious option for lunch, a picnic side, or a wholesome dinner companion. The nutty flavor of the wheat berries pairs beautifully with crisp veggies and tangy feta for a refreshing yet filling salad.
Cooking Time: 1 hour
Servings: 4–6
Ingredients:
1 ½ cups wheat berries
4 cups water or vegetable broth
1 teaspoon salt
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ cup red bell pepper, diced
¼ cup red onion, finely chopped
½ cup crumbled feta cheese
¼ cup fresh parsley, chopped
2 tablespoons fresh mint, chopped (optional)
For the Dressing:
¼ cup extra virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1 garlic clove, minced
½ teaspoon honey (optional)
Salt and black pepper, to taste
Instructions:
-
Cook the Wheat Berries:
Rinse the wheat berries under cold water. In a large pot, bring water or broth and salt to a boil. Add the wheat berries, reduce the heat, and simmer uncovered for about 45–55 minutes, until tender but still chewy. Drain any excess liquid and let them cool. -
Prepare the Vegetables:
While the wheat berries cook, chop the tomatoes, cucumber, bell pepper, red onion, parsley, and mint. -
Make the Dressing:
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, and honey. Season with salt and black pepper. -
Combine the Salad:
In a large mixing bowl, toss together the cooked wheat berries, vegetables, and feta cheese. Pour the dressing over the top and mix gently until everything is well coated. -
Chill and Serve:
Let the salad sit for at least 20 minutes before serving so the flavors can blend. Serve cold or at room temperature.
Nutrition (per serving):
Calories: 310
Protein: 10g
Fat: 14g
Carbohydrates: 40g
Fiber: 7g
Sugar: 4g
Sodium: 320mg
Tips:
• For a vegan version, skip the feta or use a plant-based cheese.
• Add roasted chickpeas or grilled chicken to make it a complete meal.
• Substitute wheat berries with farro, barley, or quinoa if you want a quicker-cooking grain.
• Make the salad a day ahead—the flavor improves as it sits in the fridge.
This Wheat Berry Salad is earthy, bright, and satisfying—a perfect mix of wholesome grains and garden-fresh ingredients that bring both texture and taste to the table.
