Crunchy Wheat Berry Salad
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One of my go-to dishes when I’m craving something fresh and flavorful that’s also satiating, this Crunchy Wheat Berry Salad recipe is a great make-ahead dish and is perfect as a light lunch or dinner or served as a side. Vibrantly colorful and with a medley of crispy fresh veggies and toasted nuts, it’s super easy to customize to your preferences.
Bursting with wholesome goodness, wheat berry salad has gained popularity for its nutty, chewy texture and versatility in accommodating an array of vibrant and healthy ingredients. At the heart of this salad lies the unsung hero – the wheat berry. These whole, unprocessed wheat kernels are a powerhouse of nutrients, including fiber, protein, and essential minerals. Unlike refined grains, wheat berries retain their bran, germ, and endosperm.
One of aspects of wheat berry salad that I like most is its ability to harmonize diverse flavors. The chewy texture of wheat berries acts as a canvas for a medley of ingredients and flavor profiles. For example, our Asian Wheat Berry Salad, Mexican Wheat Berry Salad, and Greek Einkorn Salad (the most ancient form of wheat). The possibilities are as vast as your imagination.
What sets this wheat berry salad apart is its simplicity while offering a sophisticated taste. It features a medley of colorful vegetables, contrasting textures, and harmonious flavors. It can be served as a side dish or as a light main dish. I developed this recipe over 10 years ago at the start of a new year when I was wanting to shed a few pounds (you know how crazy tempting the holidays can get) and I wanted something nutritious and delicious that would leave me feeling satiated. As I slowly chewed and savored this salad I was pleasantly surprised how filling it was and I was left feeling very satisfied.
In addition to the rainbow of vegetables, we’re also adding some chopped walnuts to the salad. I love the earthy flavor note they contribute. If you’re allergic or simply prefer to omit them, feel free. Or you can substitute another nut of your choice. Alternatively, sunflower or pumpkin seeds make a great choice too. This wheat berry salad recipe can be easily tailored to your personal preferences, so feel free to substitute your favorite veggies.
Crunchy Wheat Berry Salad Recipe
Let’s get started!
Rinse the wheat berries in a strainer and soak them in a pot of water overnight. I prefer hard red winter wheat berries; they’re chewier with a firmer bite and have a richer, nuttier flavor.
Rinse and drain the next day when you’re ready to use them and put them back in a pot of water, covered by at least 2 inches of water. Bring to a boil, reduce the heat to medium and simmer for about an hour until tender but not mushy. The wheat berries should still be a little chewy. Drain.
Place the wheat berries in a large bowl.
Toast the whole walnuts in a preheated oven at 375 degrees F for 5-10 minutes until toasted – careful not to burn them! Once cooled, chop them roughly.
Add all the veggies and the corn to the wheat berries. Stir to combine.
Add the chopped toasted walnuts and stir to combine.
In a small bowl, whisk together the ingredients for the vinaigrette.
Pour the vinaigrette over the salad. Stir to combine.
Cover and refrigerate for at least 2 hours before serving, stirring occasionally to redistribute the vinaigrette.
Your beautiful, colorful, healthy, and delicious salad is ready!
Serve this chilled or at room temperature. Enjoy it on its own for a light lunch or dinner or serve it as a side dish with your protein of choice.
Enjoy!
For more delicious whole grain salads be sure to try our:
- Asian Wheat Berry Salad
- Mexican Wheat Berry Salad
- Greek Einkorn Salad
- Lemony Quinoa Cannellini Bean Salad
- Thai Quinoa Salad
- Italian Barley Salad
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Crunchy Wheat Berry Salad
Ingredients
- 1 cup uncooked hard red winter wheat berries
- 1/2 cup carrot , finely diced
- 1/2 cup cucumber , finely diced
- 1/2 cup red bell pepper , finely diced
- 1/2 cup green bell pepper , finely diced
- 1/2 cup red onion , finely diced
- 1/2 cup drained canned corn
- 2 green onions , sliced
- 2 tablespoons toasted chopped walnuts (can substitute other nut of choice or sunflower or pumpkin seeds)
- For the Vinaigrette:
- 1/4 cup walnut oil or extra virgin olive oil
- 1/4 cup white balsamic vinegar
- 1 teaspoon salt
- 3/4 teaspoon honey
- 3/4 teaspoon Dijon mustard
- 1/2 teaspoon freshly ground black pepper
Instructions
- Rinse the wheat berries in a strainer and put them in a pot over water overnight to soak. Rinse and drain them and put them back in a pot of water, covered by at least 2 inches of water. Bring to a boil, reduce the heat to medium and simmer for about an hour until tender but not mushy and still completely intact. The wheat berries should still be a little chewy. Drain thoroughly and place in a large bowl. Let them cool completely.
- Toast the walnuts by placing them whole in an oven preheated to 375 degrees F and toast them for 5-10 minutes until fragrant, being careful not to scorch them.Place the ingredients for the vinaigrette in a small bowl and whisk to combine.
- Add the remaining salad ingredients to the wheat berries and stir to combine. Add the walnuts and stir to combine. Pour the vinaigrette over the salad and stir to combine. Cover and refrigerate for at least two hours before serving, stirring occasionally to distribute the vinaigrette.
Nutrition
Originally published on The Daring Gourmet January 2, 2014
Hi, I’m Kimberly Killebrew and welcome to Daring Gourmet where you'll find delicious originals, revitalized classics, and simply downright good eats from around the world! Originally from Germany, later raised in England, world-traveled, and now living in the U.S., from my globally-influenced kitchen I invite you to tour the world through your taste buds!
Hi, well here it is 10/2020 and I found your recipe for Wheatberry salad, I made it and I used zucchini. I am trying to find a recipe close to the one my friend made for me, she ate it all the time and I love it and yours is so close it’s like she is still right here! This salad is so good for you Thank you for sharing this with everyone!
Thank you so much, Kathi, I’m so happy you enjoyed it! In case you’re interested in some other wheat berry salad recipes I have a few more: https://www.daringgourmet.com/?s=wheat+berry Thanks again!
Loved this WB salad . Light and easy to prepare.
What is the measurement of a serving size and what is the nutritional info…protein, carbs, fat, fiber? Did I miss where this is posted?
Hi Teresa! I’m not a dietician, but there are numerous sites online where you can plug in the ingredients to get the complete nutritional breakdown. MyFoodDiary, Calorie Count, and Fitday are three examples.
Awesome! I really loved this recipe, this is the first time I tried a wheat berry salad and I am amazed how great it was. I just followed your instructions. Anyway I found this article while browsing the net, it mentioned some great healthy dishes but it doesn’t have instructions to follow, can I request that you make an instruction and recipe for all of these? I’m a big fan of your site. Thanks! Here’s the link:
Hi Juan! I’m so happy to hear you enjoyed this recipe and thank you for your feedback! I was amazed at how much my family and I enjoyed it as well. It really is very good! I took a look at the website you referred to – if you simply click on the title of each recipe it will take you directly to the recipe and instructions.
RT @daringgourmet: Mega Healthy Wheat Berry Salad http://t.co/bsHDtpGLzL