Best 20 Wheat Berry Salad Recipes

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Calling all health-conscious foodies and salad enthusiasts! Get ready to embark on a culinary journey with our Wheat Berry Salad extravaganza. This article presents a delightful collection of wheat berry salad recipes that cater to various dietary preferences and taste buds. From the classic Wheat Berry Salad with Lemon-Tahini Dressing, a symphony of flavors that combines the nutty crunch of wheat berries with the tangy zest of lemon and the creamy richness of tahini, to the hearty Roasted Vegetable and Wheat Berry Salad, a vibrant medley of roasted vegetables nestled amidst plump wheat berries, this article has it all.

For those seeking a protein-packed option, the Chicken and Wheat Berry Salad with Avocado Dressing is a game-changer, featuring tender chicken, chewy wheat berries, and a luscious avocado dressing that adds a touch of creamy indulgence. And for those with a sweet tooth, the Wheat Berry Salad with Roasted Grapes and Goat Cheese is a revelation, showcasing the perfect marriage of sweet roasted grapes, tangy goat cheese, and nutty wheat berries, all tied together with a balsamic vinaigrette.

With detailed instructions, helpful tips, and stunning food photography, this article is your one-stop guide to creating delicious and nutritious wheat berry salads that will impress your family and friends. So, gather your ingredients, prepare your taste buds, and let's dive into the world of wheat berry salad perfection!

Check out the recipes below so you can choose the best recipe for yourself!

WHEAT BERRY SALAD



Wheat Berry Salad image

Provided by Ellie Krieger

Categories     side-dish

Time 1h38m

Yield 6 servings, serving size 3/4 cup

Number Of Ingredients 9

1 1/2 cups hard wheat berries
3/4 cup chopped walnuts
2 stalks celery, finely chopped
1/2 cup tart dried cherries, chopped
1 scallion, white and green parts, chopped
1/2 cup finely chopped parsley leaves
3 tablespoons olive oil
2 tablespoons lemon juice
Salt and freshly ground black pepper

Steps:

  • In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Bring to a boil and cook uncovered for 1 hour, or until tender. Drain and let cool. Toast the walnuts in a medium dry skillet over medium-high heat until fragrant, 2 to 3 minutes.
  • In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.

CRANBERRY-PECAN WHEAT BERRY SALAD



Cranberry-Pecan Wheat Berry Salad image

I love to experiment with different grains and wanted to give wheat berries a try. My whole family goes nuts for this salad, especially my mom. -Kristen Heigl, Staten Island, New York

Provided by Taste of Home

Categories     Lunch     Side Dishes

Time 1h30m

Yield 8 servings.

Number Of Ingredients 15

1 cup uncooked wheat berries, rinsed
2 celery ribs, finely chopped
1 medium tart apple, diced
4 green onions, sliced
1 cup dried cranberries
1 cup chopped pecans
DRESSING:
3 tablespoons walnut oil
2 tablespoons cider vinegar
1 tablespoon minced fresh sage or 1 teaspoon rubbed sage
2 teaspoons minced fresh thyme or 3/4 teaspoon dried thyme
2 teaspoons Worcestershire sauce
1 teaspoon Dijon mustard
3/4 teaspoon salt
1/2 teaspoon pepper

Steps:

  • Cook wheat berries according to package directions; drain and cool. Meanwhile, combine the next 5 ingredients; add wheat berries. Whisk together dressing ingredients. Pour over salad; toss to coat. Serve at room temperature or chilled.

Nutrition Facts : Calories 298 calories, Fat 15g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 261mg sodium, Carbohydrate 39g carbohydrate (17g sugars, Fiber 6g fiber), Protein 5g protein.

WHEAT BERRY SALAD



Wheat Berry Salad image

This hearty salad is bursting with harvest flavors and healthful omega-3s. The chewy wheat berries, sweet-tart dried cherries and crunchy walnuts make a winning combination.-Nancy Lange, Phoenix, Arizona

Provided by Taste of Home

Categories     Lunch

Time 1h20m

Yield 6 servings.

Number Of Ingredients 11

1-1/2 cups wheat berries
2 celery ribs, finely chopped
1/2 cup dried cherries, chopped
1/2 cup chopped walnuts, toasted
1/4 cup minced fresh parsley
1 green onion, chopped
3 tablespoons olive oil
2 tablespoons lemon juice
1/4 teaspoon salt
1/4 teaspoon pepper
Mixed salad greens, optional

Steps:

  • Place wheat berries in a large saucepan; add water to cover by 2 in. Bring to a boil. Reduce heat; simmer, covered, about 1 hour or until tender. Drain; transfer to a large bowl. Cool completely., Add celery, cherries, walnuts, parsley and green onion to wheat berries. In a small bowl, whisk oil, lemon juice, salt and pepper until blended; add to salad and toss to coat. If desired, serve over greens.

Nutrition Facts : Calories 323 calories, Fat 14g fat (2g saturated fat), Cholesterol 0 cholesterol, Sodium 112mg sodium, Carbohydrate 45g carbohydrate (7g sugars, Fiber 7g fiber), Protein 8g protein.

WHEAT BERRY SALAD



Wheat Berry Salad image

A local deli inspired me to attempt making this at home! A honey-lemon dressing complements the flavor and textures of this salad. Serve immediately or let stand in fridge for 12 hours to allow the flavors to meld.

Provided by honeybee75

Categories     Salad     Grains

Time 4h35m

Yield 6

Number Of Ingredients 12

1 cup wheat berries
4 cups water
2 carrots, diced
1 stalk celery, diced
¼ white onion, diced
¼ cup chopped fresh parsley
2 tablespoons lemon juice
1 tablespoon soy sauce
1 tablespoon tahini
1 tablespoon olive oil
1 tablespoon honey, or more to taste
salt to taste

Steps:

  • Place wheat berries in a pot and cover with water; soak for 3 to 6 hours.
  • Drain wheat berries and add 4 cups water; bring to a boil. Reduce heat and simmer until wheat berries are tender yet firm to the bite and water is absorbed, 1 to 2 hours. Remove pot from heat and cool.
  • Mix carrots, celery, onion, and parsley into wheat berries.
  • Whisk lemon juice, soy sauce, tahini, olive oil, honey, and salt together in a bowl until smooth; stir into wheat berries mixture.

Nutrition Facts : Calories 166.8 calories, Carbohydrate 30 g, Fat 4.2 g, Fiber 5.1 g, Protein 5.1 g, SaturatedFat 0.6 g, Sodium 180 mg, Sugar 4.7 g

WHEAT BERRY SALAD WITH CRANBERRIES



Wheat Berry Salad With Cranberries image

Ellie Krieger's recipe from Food Network. It's the closest I can find to the wheatberry salad I've had from the deli at Whole Foods, which is to die for! This has tons of 5 star reviews on FN's website. Posting for safekeeping!

Provided by Raquel Grinnell

Categories     Grains

Time 1h30m

Yield 6 , 6 serving(s)

Number Of Ingredients 9

1 1/2 cups wheat berries
3/4 cup walnuts or 3/4 cup pecans, chopped
2 stalks celery, finely chopped
1/2 cup dried cranberries, chopped
1 scallion, chopped (white and green parts)
1/2 cup fresh parsley, finely chopped
3 tablespoons olive oil
2 tablespoons lemon juice
salt & freshly ground black pepper

Steps:

  • In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Bring to a boil and cook uncovered for 1 hour, or until tender. Drain and let cool. Toast the nuts in a medium dry skillet over medium-high heat until fragrant, 2 to 3 minutes.
  • In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.

WHEAT BERRY AND TOMATO SALAD



Wheat Berry and Tomato Salad image

Whole wheat berries lend themselves to both summer and winter dishes. Much of the flavor in this salad comes from the tangy juice of chopped tomatoes, almost like a marinade for the chewy wheat. The salad is all about texture, with crunchy celery (or cucumber) and soft feta contrasting with wheat.

Provided by Martha Rose Shulman

Categories     dinner, lunch, one pot, salads and dressings, main course, side dish

Time 2h30m

Yield Serves six

Number Of Ingredients 12

1 cup farro or wheat berries, rinsed, soaked for several hours or overnight in 1 quart water
Salt
freshly ground pepper
1 1/2 to 2 cups diced tomatoes
1 tablespoon sherry vinegar
1 teaspoon balsamic vinegar
1 cup diced celery or cucumber, or a combination
3 tablespoons freshly squeezed lemon juice (more to taste)
3 tablespoons extra virgin olive oil
2 ounces feta, crumbled (about 1/2 cup)
1 to 2 tablespoons chopped fresh mint
3 tablespoons chopped fresh parsley

Steps:

  • Place the wheat berries and their soaking water in a large saucepan. Add salt to taste, and bring to a boil. Reduce the heat, cover and simmer one hour or until the grains are tender and beginning to splay. Turn off the heat, and allow the wheat berries to sit in the hot water for another 15 minutes. Drain.
  • While the wheat berries are cooking, dice the tomatoes and place in a bowl. Sprinkle with salt, and add the sherry and balsamic vinegars. Toss together, and let sit for one hour.
  • After you drain the wheat berries, toss with the tomatoes and juices. Allow to marinate together for one hour. Add the remaining ingredients, and toss together. Refrigerate until ready to serve, or serve at once.

Nutrition Facts : @context http, Calories 204, UnsaturatedFat 7 grams, Carbohydrate 25 grams, Fat 10 grams, Fiber 5 grams, Protein 6 grams, SaturatedFat 3 grams, Sodium 345 milligrams, Sugar 3 grams

WHEAT BERRY WALDORF SALAD



Wheat Berry Waldorf Salad image

Categories     Gourmet

Number Of Ingredients 17

4 cups water
3/4 teaspoon salt
1 cup wheat berries (whole-grain wheat)*
2 tablespoons walnuts, toasted and chopped
1 Gala or McIntosh apple
1 Granny Smith apple
1 celery rib, sliced thin
2/3 cup packed fresh mint leaves, washed well, spun dry, and chopped
1/2 cup dried sour cherries**
1/4 cup golden raisins
2 scallions, chopped
3 tablespoons seasoned rice vinegar
3 tablespoons fresh orange juice
3/4 teaspoon freshly grated orange zest
8 Boston lettuce leaves
*available at natural and specialty foods shops
**available at specialty foods shops and supermarkets

Steps:

  • In a saucepan bring water and salt to a boil and add wheat berries. Simmer wheat berries, covered, 1 1/2 hours, or until tender. Drain wheat berries in a colander and cool to room temperature.
  • Cut apples into 1/2-inch chunks and in a large bowl toss with wheat berries and all remaining ingredients except lettuce. Season salad with salt and pepper and serve over lettuce.

WHEAT-BERRY SALAD



Wheat-Berry Salad image

This vegetarian dish is refrigerated overnight so the flavors can develop.

Provided by Martha Stewart

Categories     Food & Cooking     Salad Recipes

Number Of Ingredients 12

1 1/2 cups wheat berries or pearl barley
1/2 cup fresh lemon juice
2 tablespoons Dijon mustard
2 tablespoons honey
4 teaspoons coarse salt
1/4 teaspoon freshly ground pepper
1/2 cup extra-virgin olive oil
1 small fennel bulb, cut into 1/4-inch dice
4 medium cucumbers, peeled, seeded, and cut into 1/4-inch dice
2 celery stalks, cut into 1/4-inch dice
6 scallions, thinly sliced (about 1 cup)
1/3 cup chopped fresh flat-leaf parsley

Steps:

  • Cover wheat berries with cold water by 2 inches in a large saucepan. Cover; bring to a boil. Uncover; reduce heat, and simmer until tender, about 40 minutes. Drain; transfer to a serving bowl.
  • Whisk together lemon juice, mustard, honey, salt, and pepper. Pour in oil in a slow, steady stream, whisking until emulsified. Drizzle over wheat berries; toss.
  • Add fennel, cucumbers, celery, scallions, and parsley; toss. Cover; refrigerate 8 hours. Bring to room temperature.

WHEAT BERRY SALAD WITH RED FRUIT



Wheat Berry Salad With Red Fruit image

For this sweet and tart salad, wheat berries are blended with cranberries, apples and pecans and tossed in a raspberry vinaigrette-a winning combination. A perfect side dish to take to a potluck or simply serve it over a bed of peppery arugula for vegan lunch. Recipe from Eating Well March/April 2007. (Cooking time is resting time). If you wish to sweeten your salad up a bit but don't have Agave, feel free to sub 1 T of honey. Also of note, I have made this with a peach and 2 apricots instead of the grapes and apple (thereby making this wheat berry salad with ORANGE fruit) and it is delightful!!!! This salad is even better on day 2, so it's a great make ahead recipe.

Provided by januarybride

Categories     Grains

Time 55m

Yield 6 cups, 10-12 serving(s)

Number Of Ingredients 11

1/3 cup freshly squeezed orange juice (the juice of 1 orange)
1/3 cup dried cranberries (dried cherries are even better in my opinion)
10 chopped red grapes (optional)
3 cups cooked wheat berries
1 large fuji apple, unpeeled, diced
1/2 cup pecan halves, toasted and coarsely chopped
3 tablespoons raspberry vinegar (feel free to use Blueberry Pomegranate Infused Red Wine Vinegar)
2 tablespoons extra virgin olive oil
1 teaspoon agave nectar (optional)
1/4 teaspoon salt (I only use a pinch)
1/4 teaspoon fresh ground pepper (I use lemon pepper)

Steps:

  • Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.
  • Combine wheat berries, apple and pecans (and grapes if using) in a large bowl; stir gently.
  • Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture.
  • Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Add Agave/honey if using. Season with salt and pepper. Pour over the salad and stir gently to coat.
  • Refrigerate for at least 30 minutes to allow the flavors to combine.
  • Serve cold or at room temperature.

BEET, WALNUT, WHEAT BERRY SALAD WITH CILANTRO LIME VINAIGRETTE



Beet, Walnut, Wheat Berry Salad With Cilantro Lime Vinaigrette image

This salad can be served as a main dish--it has a combination of grains, legumes, nuts, and seeds to provide complete proteins--or as a side dish. It is a versatile dish, too. You could easily swap out various ingredients to adjust it to your taste. For example, you could swap oranges for limes, rice for wheat berries, lentils for beans, parsley for cilantro, or roasted sweet potatoes for beets.

Provided by jo_mama

Categories     Beans

Time 1h15m

Yield 6 main courses, 6 serving(s)

Number Of Ingredients 12

2 cups wheat berries
1/4 cup rice wine vinegar
15 ounces black beans (or cook your own legumes)
6 beets
2 tablespoons extra virgin olive oil
1 cup walnuts
1 cup pumpkin seeds
5 diced scallions
1 diced bunch cilantro (approximately 1 cup after chopping)
2 limes (you'll use the zest and juice)
3 tablespoons extra virgin olive oil
salt and pepper

Steps:

  • Cook the wheat berries in salted water until softened and chewy. You can either soak overnight to reduce cooking time; bring to a boil, remove from heat and then let soak a few hours in advance; or bring to a boil and simmer until cooked through. It is important to salt the water when cooking the grains so they absorb the salt and have flavor--but don't over salt!
  • Once the wheat berries are cooked to your desired consistency, drain them and drizzle with the rice wine vinegar (they absorb more flavor now than when they cool).
  • Heat oven to 400°F While the wheat berries are cooking, cut the tops and bottoms off the beets, peel, and cube into 1/2" pieces. In a bowl, toss cubed beets with the 2 tbsp olive oil and salt to taste. Spread evenly on a cooking sheet (preferably lined w/parchment paper for no stick cooking and easy clean-up). Cook beets until they are beginning to caramelize (approximately 30 - 45 minutes). Remove from oven and allow to cool a bit.
  • In a large bowl, add cooked wheat berries, drained beans (or other legume), roasted beets, walnuts, pumpkin seeds, scallions, cilantro, lime zest and juice, and olive oil. Stir well. Taste. Season with more salt, acid (either more citrus juice or vinegar), or oil to bring the flavors in to balance.

PEAR WALNUT WHEAT BERRY SALAD



Pear Walnut Wheat Berry Salad image

This is a recipe I created using wheat berries which is a healthy alternative to rice. It's also easy to substitute different nuts or fruit depending on what you have on hand.

Provided by Tami Regan

Categories     Salad     Grains

Time 1h30m

Yield 6

Number Of Ingredients 13

7 cups water
2 cups wheat berries
½ cup chopped walnuts
½ cup canola oil
½ cup raspberry wine vinegar
½ cup raspberry preserves
2 teaspoons Dijon mustard
¼ teaspoon dried oregano
¼ teaspoon ground black pepper
1 firm pear, cored and diced
½ cup crumbled Gorgonzola cheese
½ cup dried cranberries
3 green onions, chopped

Steps:

  • Bring water and wheat berries to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the wheat berries are tender, 45 minutes to 1 hour. Drain any excess water and cool.
  • Preheat oven to 375 degrees F (190 degrees C). Spread walnuts onto a baking sheet.
  • Bake walnuts in the preheated oven until toasted and fragrant, 5 to 10 minutes. Remove pan from oven and cool.
  • Whisk canola oil, raspberry wine vinegar, raspberry preserves, mustard, oregano, and black pepper together in a bowl until vinaigrette is smooth. Measure 1/2 cup vinaigrette and store remaining vinaigrette in an airtight container in the refrigerator for another use.
  • Combine wheat berries, walnuts, pear, Gorgonzola cheese, cranberries, and green onions in a large bowl. Drizzle 1/2 cup vinaigrette over wheat berries mixture; toss to coat. Refrigerate for flavors to blend, about 30 minutes.

Nutrition Facts : Calories 622.5 calories, Carbohydrate 82 g, Cholesterol 15 mg, Fat 30.2 g, Fiber 10.3 g, Protein 12.9 g, SaturatedFat 4.7 g, Sodium 194.3 mg, Sugar 27.7 g

AUTUMN BUTTERNUT SQUASH AND WHEAT BERRY SALAD



Autumn Butternut Squash and Wheat Berry Salad image

The orange vinaigrette adds just the right pop to the glorious fall flavors of butternut squash, red wheat berries, and cranberries.

Provided by PalouseBrand

Categories     Salad     Grains

Time 1h30m

Yield 5

Number Of Ingredients 10

3 cups water
1 ½ cups hard red winter wheat berries
2 cups butternut squash cut into 1-inch cubes
2 tablespoons extra-virgin olive oil, divided
3 tablespoons orange juice
1 tablespoon pure maple syrup
1 large orange, zested
½ cup chopped fresh parsley
¾ cup dried cranberries
¼ cup sliced almonds

Steps:

  • Bring water to a boil in a saucepan and add wheat berries. Reduce heat to low, cover, and let cook until soft, 45 to 50 minutes. Drain.
  • Preheat the oven to 400 degrees F (200 degrees C).
  • Toss squash with 1 tablespoon oil and place on a baking sheet.
  • Roast in the preheated oven until tender, 20 to 30 minutes. Transfer squash to a paper towel-lined plate to soak up excess oil and let cool.
  • Meanwhile, mix orange juice, remaining oil, maple syrup, and orange zest together in a bowl for vinaigrette.
  • Combine cooked wheat berries, roasted squash, vinaigrette, parsley, and cranberries together in a large bowl. Let cool in the refrigerator, 10 to 20 minutes. Top salad with sliced almonds and serve.

Nutrition Facts : Calories 378.6 calories, Carbohydrate 71.6 g, Fat 8.9 g, Fiber 10.6 g, Protein 9.4 g, SaturatedFat 1.1 g, Sodium 11.5 mg, Sugar 19.9 g

ITALIAN WHEAT BERRY SALAD



Italian Wheat Berry Salad image

If you aren't familiar with wheat berry, it's a healthy whole-grain that pairs great with most salad ingredients. This recipe is Italian-inspired, topped with tomatoes, basil and fresh feta!

Provided by By Betty Crocker Kitchens

Categories     Lunch

Time 2h30m

Yield 4

Number Of Ingredients 15

3 1/2 cups water
1 cup uncooked wheat berries
2 large tomatoes, chopped (2 cups)
1/4 cup chopped dry-pack sun-dried tomatoes
2 tablespoons coarsely chopped fresh basil leaves
1/4 cup crumbled reduced-fat feta cheese (1 oz)
Fresh basil sprigs, if desired
2 tablespoons low-sodium vegetable juice
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 clove garlic, finely chopped
1 teaspoon finely chopped shallot
1/4 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper

Steps:

  • In 2-quart saucepan, heat water and wheat berries to boiling; reduce heat to low. Cover; simmer 60 to 70 minutes or until wheat berries are tender but still chewy. Drain.
  • In small bowl, stir all dressing ingredients with whisk until blended. In medium bowl, toss wheat berries, tomatoes, sun-dried tomatoes and chopped basil. Pour dressing over mixture and mix well. Cover; refrigerate 1 to 3 hours to blend flavors.
  • Divide salad evenly among 4 plates or bowls. Top each serving with 1 tablespoon cheese. Garnish with basil sprigs.

Nutrition Facts : Calories 240, Carbohydrate 39 g, Cholesterol 0 mg, Fat 1, Fiber 7 g, Protein 9 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 320 mg, Sugar 4 g, TransFat 0 g

WHEAT BERRY SALAD



Wheat Berry Salad image

Categories     Salad     Onion     Side     Vegetarian     Quick & Easy     Summer     Vegan     Dill     Gourmet     Sugar Conscious     Pescatarian     Dairy Free     Peanut Free     Tree Nut Free     Soy Free     No Sugar Added     Kosher

Yield Makes 6 side-dish servings

Number Of Ingredients 7

2 cups hard wheat berries (3/4 lb)
3 tablespoons red-wine vinegar
3/4 teaspoon salt
1/2 teaspoon black pepper
3 tablespoons extra-virgin olive oil
1 small red onion, halved lengthwise, then very thinly sliced lengthwise
1/2 cup chopped fresh dill

Steps:

  • Cook wheat berries in a 4-quart pot of boiling water (not salted), uncovered, until tender, 1 to 1 1/4 hours. Drain in a large sieve and rinse under cold water to cool, then drain well.
  • Whisk together vinegar, salt, and pepper in a large bowl. Add oil in a slow stream, whisking until combined. Add wheat berries, onion, and dill and stir to coat well.

WHEAT BERRY, ROASTED CORN AND SPINACH SALAD



Wheat Berry, Roasted Corn and Spinach Salad image

Adventure into a sassy salad bursting with whole-grain goodness and vitamin-rich spinach.

Provided by Betty Crocker Kitchens

Categories     Side Dish

Time 2h

Yield 6

Number Of Ingredients 15

3 1/2 cups water
1 cup uncooked wheat berries
1/2 teaspoon salt
1 bag (12 oz) frozen corn
1 tablespoon vegetable oil
1/2 teaspoon salt
2 cups baby spinach leaves
1 cup cherry tomatoes
1/4 cup chopped onion
2 tablespoons white vinegar
1 teaspoon grated orange peel
2 tablespoons orange juice
2 tablespoons vegetable oil
1 tablespoon honey
1/8 teaspoon ground red pepper (cayenne)

Steps:

  • In 2-quart saucepan, heat water, wheat berries and 1/2 teaspoon salt to a rolling boil over high heat. Reduce heat to low; cover and simmer 1 hour 15 minutes to 1 hour 30 minutes or until tender. Drain; rinse with cold water to cool. Drain well.
  • Meanwhile, heat oven to 450°F. In ungreased 15x10x1-inch pan, evenly spread corn. Drizzle with 1 tablespoon oil; sprinkle with 1/2 teaspoon salt. Bake 15 minutes to roast corn. Set aside.
  • In large bowl, stir together wheat berries, corn, spinach, tomatoes and onion.
  • In 1-cup measuring cup, mix dressing ingredients with wire whisk until well blended. Stir into salad. Let stand 15 minutes before serving to blend flavors.

Nutrition Facts : Calories 240, Carbohydrate 37 g, Cholesterol 0 mg, Fat 1 1/2, Fiber 6 g, Protein 6 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 400 mg, Sugar 6 g, TransFat 0 g

CURRIED WHEAT BERRY SALAD



Curried Wheat Berry Salad image

Delicious, Mediterranean-influenced salad. It's a healthy whole food salad that can be eaten as a main dish or side dish. Eat immediately or chill for several hours. I think it gets better after sitting for a few hours, as the raisins soften up and the wheat berries absorb some spice. Eat up!

Provided by Genuinewestern

Categories     Salad     Grains

Time 8h55m

Yield 8

Number Of Ingredients 11

2 cups wheat berries
6 cups water
1 teaspoon olive oil
salt to taste
⅓ cup olive oil
1 ½ teaspoons curry powder
1 tablespoon dried parsley
1 teaspoon red pepper flakes
1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained
1 cup unsalted sunflower seeds
1 ¼ cups raisins

Steps:

  • Place wheat berries in a large container and cover with several inches of cool water; let stand 8 hours to overnight. Drain.
  • Bring 6 cups water and wheat berries to a boil in a saucepan; add 1 teaspoon olive oil and salt. Reduce heat to medium-low, cover, and simmer until the wheat berries are tender and have split open, 45 minutes to 1 hour. Drain and rinse wheat berries with cold water.
  • Whisk 1/3 cup olive oil, curry powder, parsley, red pepper flakes together in a bowl until dressing is evenly mixed.
  • Combine wheat berries, chickpeas, sunflower seeds, and raisins in a bowl. Drizzle dressing over wheat berry mixture; toss to coat and season with salt.

Nutrition Facts : Calories 468.5 calories, Carbohydrate 66.6 g, Fat 20.2 g, Fiber 10.2 g, Protein 12.4 g, SaturatedFat 2.3 g, Sodium 116.7 mg, Sugar 16 g

CURRY WHEAT BERRY SALAD



Curry Wheat Berry Salad image

I'm posting several wheat berry salad recipes because I love wheat berries and especially in salads. I found this recipe on a Canadian living website. Sounds great but I haven't made it yet. They also said this salad can be made with barley. Plan ahead, wheat berries need to be soaked overnight and that time is not included in the prep or cooking time here.

Provided by Garlic Chick

Categories     < 4 Hours

Time 1h50m

Yield 6 side servings, 6 serving(s)

Number Of Ingredients 13

1 1/2 cups wheat berries
8 cups water
1/4 cup chopped almonds, or
1/4 cup toasted pine nuts
3 tablespoons vegetable oil
1 chopped onion
2 minced garlic cloves
1 tablespoon mild curry paste
1/4 teaspoon salt
3 tablespoons white wine vinegar
1 chopped red pepper
1/2 cup chopped mozzarella cheese
2 tablespoons chopped parsley

Steps:

  • Cover the wheat berries with water and soak overnight.
  • The next day place the wheat berries with 8 cups water in a large saucepan.
  • Bring to a boil, reduce heat and simmer for about 1 to 1 1/2 hours or until tender, uncovered.
  • Drain and refrigerate until completely cooled.
  • Heat 1 tablespoon of the oil and fry the onion 2 minutes until soft.
  • Add the curry paste and cook 3 more minutes
  • Remove from heat and allow to cool.
  • Combine the wheat berries, curry onion mixture, nuts, red pepper, mozzarella and parsley in a bowl.
  • Whisk together the remaining 2 tablespoons oil, salt and the white wine vinegar.
  • Add to the wheat berry salad and mix together.
  • Serve.

Nutrition Facts : Calories 175.1, Fat 15.9, SaturatedFat 2.6, Cholesterol 7.4, Sodium 183.2, Carbohydrate 5.5, Fiber 1.6, Sugar 2.2, Protein 4.6

WHEAT BERRY WALDORF SALAD



Wheat Berry Waldorf Salad image

Based on a recipe from a package of Nature's Earthly Choice Red Winter Wheat Whole Grain Wheat Berries. The wheat berries can be cooked either on the stovetop (directions below) or in a rice cooker.

Provided by mersaydees

Categories     Grains

Time 30m

Yield 4 serving(s)

Number Of Ingredients 10

1/2 cup wheat berries
1 1/2 cups water
2 tablespoons Dijon mustard
1 teaspoon honey
1 sweet apple, chopped
1 celery rib, chopped
1/4 cup raisins
1/3 cup nonfat yogurt
2 tablespoons fresh lemon juice
1/2 cup walnuts, chopped

Steps:

  • Add wheat berries and water to saucepan and bring the mixture to a boil, lower the heat and simmer covered until the wheat berries are tender but still chewy in texture, about 15 minutes. Set aside to cool.
  • Toss cooled wheat berries and remaining ingredients together in bowl and serve.

RICE, RED LENTIL, AND WHEAT BERRY SALAD



Rice, Red Lentil, and Wheat Berry Salad image

Provided by Food Network

Categories     side-dish

Time 2h40m

Yield 4 to 6 main course servings

Number Of Ingredients 13

1/3 cup wheat berries
1 teaspoon canola oil
1/4 teaspoon salt
3/4 cup red lentils, rinsed in a strainer
3/4 cup basmati or jasmine rice, rinsed in a strainer
1/4 cup lemon juice
2 large garlic cloves, put through a press or minced
1/4 teaspoon salt
Generous seasoning freshly ground pepper
1/3 cup olive oil
1 carrot, minced
1 red bell pepper, very finely diced
1/2 cup minced fresh parsley

Steps:

  • Soak the wheat berries overnight, or, as an alternative, place them in a saucepan half filled with water and boil them for 2 minutes, then remove them from the heat and let sit 1 hour. In either case, drain them, then refill the saucepan halfway with water and cook the wheat berries, partially covered, for 1 hour. When done, the wheat berries will be tender but slightly crunchy. Drain them thoroughly and let them cool.
  • Bring 2 cups of water, the canola oil, and salt to a boil in a mediumsize saucepan. Stir in the lentils and rice and reduce the heat to low. Cover the pan and cook for 17 minutes, or until all the liquid is absorbed. Do not stir the mixture at all while it is cooking. Carefully spoon the mixture into a large bowl and let cool to room temperature.
  • Meanwhile combine the dressing ingredients in a jar with a tightfitting lid and shake vigorously. Set aside.
  • When the rice mixture is completely cooled, use a large spoon to break up any clumps that have formed. Carefully stir in the wheat berries, carrot, red pepper, and parsley. Pour the dressing on the salad and toss. Let marinate at least 20 minutes before serving. (Note The rice greedily soaks up the dressing, so if you want to make this salad 2 to 24 hours in advance, pour on only half the dressing at first, then add the remainder about 20 minutes before serving.)

WARM WHEAT-BERRY SALAD WITH SALMON AND MAPLE SOY VINAIGRETTE



WARM WHEAT-BERRY SALAD WITH SALMON AND MAPLE SOY VINAIGRETTE image

Categories     Salad     Fish     Dinner     Lunch

Yield 4

Number Of Ingredients 14

1/4 cup plus 1 tablespoon pure maple syrup
3 tablespoons soy sauce
3 tablespoons plus 2 teaspoons fresh lemon juice
1 tablespoon Dijon mustard
1/4 cup plus 2 tablespoons olive oil
3 1/2 cups water plus additional if necessary
1/2 cup wheat berries
1/2 teaspoon coarse salt
1/4 cup chopped scallion
two 6-ounce pieces center-cut salmon fillet with
skin
1/2 cup pecans, chopped coarse
3 cups loosely packed mesclun washed and
spun dry

Steps:

  • In a bowl, whisk together syrup, soy sauce, lemon juice, and mustard and in a slow stream, add 1/4 cup olive oil until emulsified. In a small saucepan bring water, wheat berries, and salt to a gentle boil. Cook wheat berries, uncovered, adding additional water if necessary to keep wheat berries covered, stirring occasionally, 45 minutes to 1 hour, or until tender. Drain wheat berries in a sieve. In a bowl, stir together wheat berries, 1/4 cup vinaigrette, and scallion. Pat salmon dry and season with salt and pepper. In a large non-stick skillet heat 1 tablespoon oil over moderate heat until hot but not smoking and toast pecans with salt and pepper to taste, stirring, until golden brown, about 2 minutes. Transfer pecans with a slotted spoon to a plate and cool. In skillet heat remaining tablespoon oil over moderate heat until hot but not smoking and cook salmon, flesh sides down, until golden brown, 4 minutes. Turn salmon carefully with a large metal spatula and cook about 4 minutes more or until just cooked through. Transfer salmon with spatula to another plate and brush top with 2 tablespoons vinaigrette. Cut salmon diagonally into 8 pieces. Add remaining vinaigrette to skillet and heat just until warm. In a bowl combine mesclun, salt and pepper to taste, and just enough vinaigrette to coat and toss to combine well. Divide one third wheat berries among 4 plates and top with half of greens and pecans. Layer remaining wheat berries, salmon, greens, and pecans. Drizzle salads with some remaining vinaigrette. Serves 4 as a first course or a light luncheon main course.

Tips:

  • Choose the right wheat berries: Use hard red or hard white wheat berries for a chewy texture. For a softer texture, use soft white wheat berries.
  • Soak the wheat berries overnight: This will help to soften them and reduce the cooking time.
  • Rinse the wheat berries thoroughly before cooking: This will help to remove any dirt or debris.
  • Cook the wheat berries in plenty of water: The general rule is 3 cups of water for every cup of wheat berries.
  • Bring the wheat berries to a boil, then reduce the heat to low: Simmer for 45-60 minutes, or until the wheat berries are tender but still have a slight bite to them.
  • Drain the wheat berries and rinse them with cold water: This will help to stop the cooking process and prevent the wheat berries from becoming mushy.
  • Fluff the wheat berries with a fork: This will help to separate the grains and make them light and fluffy.
  • Serve the wheat berries warm or at room temperature: They can be used in salads, pilafs, soups, and stews.

Conclusion:

Wheat berry salad is a healthy and versatile dish that can be enjoyed for breakfast, lunch, or dinner. It's a great source of fiber, protein, and vitamins and minerals. With its nutty flavor and chewy texture, wheat berry salad is a delicious and satisfying meal.

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