Zesty Wheat Berry Salad
A wholesome wheat berry salad featuring chewy whole grains, crisp vegetables, and a bright lemon-herb vinaigrette. This protein-packed salad makes a satisfying meal or substantial side dish with Mediterranean flavors.
- Prep Time: 20 mins
- Cook Time: 60 mins
- Total Time: 1 hr 50 mins (includes cooling)
- Yield: 6 servings
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Ingredients
3 cups cooked wheat berries
Roasted butternut squash cubes (from 1 small squash)
3 medium shallots (chopped into ½-inch pieces; about 1 cup)
⅓ cup fresh sage leaves
Extra-virgin olive oil (for drizzling)
Apple cider vinegar dressing
1 bunch lacinato kale (stemmed)
⅓ cup toasted walnuts (chopped)
⅓ cup dried cranberries
⅓ cup chopped parsley
1 tablespoon fresh thyme
⅓ cup shaved pecorino cheese
Sea salt and freshly ground black pepper
Instructions
- Cook wheat berries: Rinse grains, then simmer in water or broth for 50-60 minutes until tender but chewy. Drain and cool.
- Make dressing: Whisk together olive oil, lemon juice, garlic, oregano, salt and pepper.
- Combine: In a large bowl, mix cooled wheat berries with cucumber, tomatoes, onion, olives, herbs, and feta.
- Toss with dressing until evenly coated. Refrigerate at least 30 minutes before serving.
Notes
- Make ahead: Wheat berries cook 3 days in advance (dressing keeps 1 week)
- For vegan version: Substitute feta with chickpeas or avocado
- Add protein: Grilled chicken, shrimp, or tofu make it a complete meal
- Storage: Keeps refrigerated for 4 days – flavors improve over time
Nutrition
- Serving Size: 1 cup
- Calories: 240
- Sugar: 3g
- Sodium: 380mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 7g
- Cholesterol: 10mg
Find it online: https://us.recipesfood.org/wheat-berry-salad-2/
